Workout

Warm up (500)
500 choice

Set (600)
6 x 100 Alt:
...odd-50 Kick/50 Drill
...even-100 Swim

Set (1800)
2 rounds
150 Pace 2:40
150 Build  2:30
100 Hard 1:50
4 rounds
50 Pace 1:00
100 Hard 1:45
2 rounds
4 x 50 1:00
...D1-4

Cool down (200)
200 easy