Workout

Warm up (600)
600 swim
...every 4th 25 back

Set (450)
9 x 50 on 1:00
kick,drill/build,breath control

Set (1850)
200, 4 x 50 on :40
200, 4 x 75 on 1:00
200, 4 x 100 on 1:20
200, 4 x 125 on 1:40
...200s all moderate on 3:00. 
 
Set (100) 
4 x 25 kick
...ALL FAST on :40  

Cool-down (200)
200 easy