Workout

Warm Up (600)
12 x 50's on :45
 
Set (800)
8 x 100 on 1:45
...25 free/25 back…
...descend 1-4,5-8

Set (1800)
2 rounds
4 x 50 fly kick on 1:00
2 x 100 on 1:45
...1st and last 25 Fly  
200 swim on 3:30
...50 breast/50 free…
6 x 50 stroke on 1:00
...1-4 build to 80%  
...5 is 100% effort
...6 easy

Cool-down (200)
200 EZ