Workout

Warm-up (600)
2 rounds
100 swim/100 drill/100 IM

Set (1000)
4 x 100 free on 1:30
6 x 50 on :50 
…descend 1-3, 4-6 
2 x 100 free on 1:45
…15m sprint/easy  
100 free EZ
 
Set (1200)
4 rounds
100 moderate kick on 2:30
...odd rounds 
50 sprint! free
100 drill on 3:00
...even rounds
100 sprint free
50 drill on 3:00
 
Cool-down (100)
100 EZ swim