Workout

Warm-up (500)
500 swim 

Set (400)
4 x 100 kick on 2:15 
…50 moderate, 50 HARD  

Set (300)
6 x 50 on 1:00  
…25 drill/25 swim 

Set (1800)
2 rounds
4 x 50 on :45 BUILD
100 EZ 
4 x 50 on 1:00 HARD 
100 EZ 
4 x 50 on 1:15 (25 moderate/25 SPRINT) 
100 EZ 
 
Cool-down (200)
200 EZ choice