Workout

Warm-up (600)
300 swim, 200 kick, 100 drill

Set (600)
3 rounds
50 kick on back 1:05
100 on 1:45
...10 strokes free/10 strokes back  
50 on 1:10
...kick on R/L side  
 
Set (1800)
3 rounds
200 free recovery on 3:15
200 (50 back/50 free) on 3:10
200 back on 3:30
...descend the 200 backs to FAST

Cool-down (200)
200 EZ