Workout

Warm-up (600)
400 swim
…50 free/50 drill
200 kick

Set (400)
4 X 100's on 1:50
...50 kick, 50 swim 
 
Set (2000)
2 rounds:
3 X 150's on 2:30
2 X 175's on 2:45
1 X 200 on 3:00

Set (200)
8 X 25's on :30
...2 each stroke 
...alt Kick and swim
   
Cool-down (200)
200 choice