Workout

Warm-up (500)
200 swim, 200 kick, 100 drill

Set (600)
6 x 50 kick on 1:00
...descend 1-3
6 x 50 swim on :45
...descend 1-3

Set (1500)
2 rounds
4 x 50 on :55
...hard kick
2 x 150 build on 2:00
4 x 50 on :40
...hard swim
EZ 100

Pull Set (600)
3 x 200 on 2:45
...5cb

Cool-down (200)
200 EZ