Workout

Warm-up (500)
300 swim/100 drill/100 kick

Set (600)
4 x 50 kick 1:00
4 x 100 build on 1:30

Set (2100)
500 pace on 6:40
1 x 200 on 2:45
...d1-2
400 pace on 5:40
2 x 150 on 2:00
...d1-2
300 pace on 4:00
4 x 100 on 1:15
...d1-2

Cool-down (200)
200 EZ choice