Workout

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

Set (450)
3 rounds 
50 kick on 1:05
50 stroke on :55 
50 swim on :45

Set (1500)
4 x 25 free on :20  
50 easy swim 

4 x 50 on :40  
100 easy swim 

4 x 75 on 1:00  
150 easy swim 

4 x 100 on 1:20 
200 easy swim

Set (550)
4 x 50 on :40, 1:00, :50, 1:00
3 x 100 on 1:30, 1:40, 2:00
Easy 50 to make it even

Cool-down (200)
EZ 200 choice