Workout

Warm-up (600)
400 swim
200 kick

Set (500)
Kick...
25 ez/25 fast, 50 ez/50 fast
Swim...
75 ez/ 75 fast, 100 ez/100 fast, 
 
Set (1800)
4 x 150 on 2:30
...50 EZ  + 100 FAST
4 x 125 on  2:00
...50 EZ + 75 FAST  
4 x 100 on 1:45
... 50 EZ + 50 FAST   
4 x 75 on 1:30
...50 EZ + 25 FAST

Set (300)
6 x 50 kick on 1:00

Cool-down (200)
200  EZ