Workout

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

Set (800)
4 x 100 kick
...50 UW dolphin on bk
...50 choice kick   
4 x 100 free on 1:30
...descend 1-2

Set (1800)
3 rounds
4 x 25 on :30
3 x 50 on :45
2 x 75 on 1:15
1 x 100 on 2:00
100 EZ
 
Cool-down (200)
200 EZ