Workout

Warm-up (600)
400 swim
200  kick

Set (400)
4 X 100's on 1:45
...50 kick, 50 swim 
 
Set (2100)
2 rounds:
2 X 150's on 2:00
2 X 175's on 2:20
2 X 200 on 2:40

EZ 100

Set (200)
8 X 25's on :30
...2 each stroke 
...alt Kick and swim
   
Cool-down (100)
100 choice