Workout

Warm up (500)
200 swim, 200 drill
100 kick

Set (600)
12 x 50
…odds 25 drill/25 swim on :50
…evens 25 kick on 1:05

Set (400)
4 x 100  on 1:40
…75 swim/25 kick
...50 swim/50 kick
...25 swim/75 kick
...100 kick

Set (1500)
4 x 100 kick choice on 2:10
200  pull on 3:00
4 x 75 kick on 1:30
200 pull on 3:00
4 x 50 kick choice on :55
200 pull on 3:00
…kicks = solid continuous 
…pull = steady pace

Cool down (200)
EZ 200 choice