Workout

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

Set (600)
2 rounds
50 drill on :55
50 kick on 1:05
100 swim on 1:30
100 swim on 1:45
 
Set (2000)
everything on a 1:30 base 
2nd swim take 15 sec rest at 
the half way point
2 X 400
2 X 300
2 X 200
2 X 100

Cool-down (200)
200 EZ choice