Workout

Warm-up (500)
2 rounds
100 free/100 drill/50 kick

Set (600)
2 rounds
100 back on 2:00
4 x 50 kick on 1:00

Set (1800)
3 rounds
2 x 150 on 2:15
...100 free/50 non free 
4 x 50 free build on :50 
100 FAST choice 

Set (300)
6 x 50's on 1:20
....25 fast/25 ez
...25ez/25 fast
...All FAST

Cool-down (200)
Ez 200 choice