Workout

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

Set (600)
swim=build, kick=FAST
100 swim w/ :10 rest
1 x 50 kick w/ :10 rest
200 swim w/ :10 rest
2 x 50 kick w/ :10 rest
100 swim w/ :10 rest
1 x 50 kick w/ :10 rest

Set (1800)
3 rounds  
6 x 100 on 1:30 
…#5 in each round is a SPRINT
...all others build to 80% effort
…#6 EZ on 2:00

Set (400)
400 pull...3cb 

Cool-down (200)
200 EZ