Workout

Warm-up (600)
300 swim, 200 kick, 100 drill

Set (800)
Swim 100, 4 x 25 kick 
Swim 100, 3 x 35 kick 
Swim 100, 2 x 25 kick 
Swim 100, 1 x 25 kick 
EZ 100
...swim=build on 1:30
...kick=FAST on :30

Set (1800)
6 rounds
200 free set-up on 3:00 
2 x 50's on 1:00
...FAST specialty/non-free    

Cool-down (200)
200 EZ choice