Workout

Warmup (400)
400 swim

Set (400)
2 rounds
2 x 50 kick, 1 mod/1 fast
2 x 50 swim, 1 mod/1 fast
...all on 1:00

Set (2700)
3 rounds
(300, 4 x 75, 3 x 100) 
300s build on 4:15
75s on 1:15 
...descend  1-3
100s:
...2 fast on 1:15
...3rd kick on 2:15

Cool down (100)
100 ez swim