Workout

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

Set (300)
4 x 75's on 1:15 
25 kick/50 Free

Set (2100)
round 1:
100 moderate on 1:30
150 build on 2:15
3 x 200's fast on 2:45

round 2:
100 build on 1:25
3 x 150's fast on 2:00
200 moderate on 2:55

round 3:
3 x 100's fast on 1:20
150 moderate on 2:10
200 build on 3:00

Set (300)
4 rounds
...25 fast Kick, 50 ez swim on 1:30

Cool-down (200)
200 EZ