Workout

Warm up (500)
2 rounds
200 free, 50 kick

Set (400)
100 kick - each 25 faster
4 rounds
50 drill on :55
25 kick fast  on :30

Set (2400)
4 rounds
300 pull  on 4:15
200 swim on 2:45
...descend 1-4 
100 kick fast  on 2:00

Cool down (200)
200 EZ