Workout

Warm up (600)
300 swim 
200 drill
100 IM

Set (500) 
2 rounds
4 X 50 kick on 1:05 
3 X 100 swim 1:40, 1:35, 1:30

Set (2000)
2 rounds
400 on 6:00
100 kick on 2:15
2 x 200 
...round 1 3:10, round 2 3:00 
100 kick on 2:15

Cool-down (200)
200 EZ choice