Workout

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

Set (1500)
3 rounds
2 x 50 free... focus rotation
100 free... focus hand placement
100 kick on back
4 x 50 on 1:00
...descend swim less strokes each 50 

Set (400)
8 x 50 kick on 1:15
...25 build/25 Fast

Set (400)
8 x 50 breast on 1:10
... odd 2 second hold
...even- alt. breast/fly kick

Cool down (200)
200 ez choice