Workout

Warm Up (600)
400 swim
100 drill
100 kick

Set (600)
6 X 100 
2 swim 1:30
2 kick 2:00 
2 swim 1:25

Set (1800)
2 rounds
300 steady on 4:30
2 X 100 build on 1:30
2 X 100 build on 1:25
100 FAST on 1:20
2 X 50 stretch on 1:00
RD 2 choice of equipment

Cool-down (200)
200 EZ choice