Workout

Warm up (600)
400...50 free/50 drill
200 kick

Set (600)
3 rounds
50 Kick on 1:00
100 Stroke/Free on 1:45
50 (25 Sprint/25 Easy) on 1:00

Set (1800)
3 rounds
3 x 50 on :45
100 on 1:30
2 x 50 on :45
100 on 1:30
1 x 50 on :45
100 on 1:30
…rd 2 50s on :50;100s on 1:20
…rd 3 50s on :55; 100s on 1:15

Set (400)  
4 rounds
Odds: Swim/ Evens: Kick
4 x 25 on :30/:40
Easy/Hard, Hard/Easy
 All Hard, All Easy