Workout

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

Set (700)
4 x 100 free on 1:30
...descend 1-4
4 x 75 (50 catchup/25 kick) on 1:20
 
Set (2100)
2 rounds
300 free on 4:30
2 x 75 on 1:00
200 free on 3:00
2 x 75 on :55
100 free on 1:30
2 x 75 on :50
...rest 1 minute between rounds

Cool-down (100)
100 EZ choice