Workout

Warm-up (500)
4 x 125
...100 Swim, 25 Choice
...10 sec. rest

Set (600)
Kick 8 x 75 on 1:15 
...25 Kick, 50 Swim

Set (1400)
6 x 100 Free on 1:25
...descend 1-3
4 x 200 free
...3:00/2:40 

Set (600) 
Pull 2 x 300
descend 1-2

Cool-down (300)   
100 kick
200 swim EZ