Workout

Warm-up (600)
400 CATCH-UP Free
200 Kick

Set (600)
6 x 100 on 1:30
75 free/25 kick  

Set (2000)
4 rounds
2 x 100 IM on 1:30
50 kick on 1:00

Set (500)
2 rounds
2 x 100 on 2:00 
...ascending 1-2 
50 sprint on 1:00

Set (800)
2 x 400 IM 
...rest 1:00

Cool-down (200)
...moderate to EZ