Workout

Warm-up (200)
200 swim

Set (800)
4 x 100 free on 1:40
4 x 50 on :50
…descend 1-4
2 x 100 free on 1:45
…15m sprint/easy  
 
Set (1500)
6 rounds
100 moderate kick on 2:30
...odd rounds 
50 sprint 
100 drill on 3:00
...even rounds
100 sprint 
50 drill on 2:00

Set (300)
Pull 300
 
Cool-down (200)
200 EZ swim