Workout

Warm Up (600)
200 catch up
200 kick
200 swim

Set (900)
3 rounds
50 free/50 kick
50 free/50 drill
50 free/50 stroke
...:30 rest between rounds 

Set (1500)
3 rounds
5 x 100's
...25 FAST/75 easy
...75 FAST/25 easy
...100 easy
...50 FAST/50 easy
...100 FAST

Cool down (200)
EZ 200 choice