Workout

Warm-up (500)
400 swim
2 x 50 kick

Set (800)
2 rounds
200 free on 3:00 
...1st and last 25 FAST
2 x 100 on 1:30 
...50 ankles crossed 
...50 swim w/overkick

Set (2000)
5 x 400 on 6:00
...1# and #5 build  
...even moderate free
...#3 IM

Cool-down (200)
100 kick
100 swim