Workout

Warm-up (600)
200 catch-up drill
200 nice and easy
4 x 50's build rest :10

Set (600)
2 x 150 on 2:30
3 x 100 Swim/Kick 
...12 kicks/3 strokes on 1:50

Set (200)
4 x 50 Fast/Easy 1:00

Set (1200)
6 x 100 on 3:30
...100 Sprint + EZ 100

Cool-down (400)
4 x 100 on 2:00