Workout

Warm-up (600)                   
2 rounds                        
100 swim/100 drill/100 kick                     

Set (800)
2 rounds
100 non-free on 1:45
200 free on 3:15
100 kick on 2:15

Set (1800):
3 rounds
4 x 100's on 1:40
1 x 200 on 3:20
…100's solid build
…200's FAST
 
Set (400)
2 x 200 kick on 4:30
...100 mod/100 fast

Cool-down (200)
200 EZ