Workout

Warm-up (600)
2 rounds  
100 swim/100 drill/100 kick

Set (600)
4 x 50 kick 1:00
4 x 100 build on 1:30

Set (2100)
500 pace on 7:00
1 x 200 on 3:00
...d1-2
400 pace on 5:45
2 x 150 on 2:15
...d1-2
300 pace on 4:15
4 x 100 on 1:45
...d1-4

Cool-down (200)
200 EZ choice