Workout

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

Set (1200)
250 on 4:10
200 on 3:20
150 on 2:30
100 on 1:40
100 on 1:30
150 on 2:15
200 on 3:00
250 on 3:45

Set (1500)
3 rounds
2 x 100 (avg 1:20 or faster)  
200 (avg 1:20 or faster) 
100 kick

Cool-down (100)
100 EZ