Workout

Warm Up (600)
2 rounds
100 swim/100 drill/100 kick

Set (600)
3 rounds  
100 kick 2:00
50 drill :50
50 build :45

Set (1800):
2 x 300 Free on 4:30/4:00
100 easy kick 3:00
2 x 200 on 3:00/2:40
100 easy kick 3:00
4 x 100  2 on 1:30/2 on 1:20 
200 EZ

Set (200)
200 kick - no fins

Cool-down (200)
200 easy