Workout

Warm-up (500)
300 choice 
100 kick, 100 drill

Set (600)
6 x 100 on 1:40 
...25 dolphin kick/75 bc
...3/5/7

Set (2,400)
4 rounds
200 on 3:00
4 x 50 on :40 
100 on 1:30
2 x 50 on :35

Cool-down (100) 
100 easy