Workout

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

Set (600)
100 swim on 1:30
1 x 50 kick on 1:00
200 swim on 3:00
2 x 50 kick on 1:00
100 swim on 1:30
1 x 50 kick on 1:00

Set (1800)
3 rounds  
6 x 100 on 1:30, 1:35, 1:25, 1:40, 1:20, 1:45
…#5 in each round is a SPRINT
...all others build to 80% effort

Set (400)
400 pull...5cb 

Cool-down (100)
100 EZ