Workout

Warm-up (600)
300 swim
200 kick
100 drill
 
Set (400)
Swim 8 x 50 build on :50

Set (2400)
3 rounds
200 free  
...3:00/2:50/2;40
4 x 100 IM on 1:45
...d1-4
4 x 50 stroke on :50
...IM order by round  
 
Kick set (400)
50 Fast/50 Easy on 2:20
75 Fast/25 Easy on 2:10
100 Fast 0n 2:00

Cool-down
200 easy