Workout

Warm-up (500)
300 swim
…50 free/50 drill
200 kick

Set (900)
3 rounds
100 kick on 2:30
4 x 50s on :55 :50, :45 by rds 

Set (1200)
4 rounds
Kick 4 x 50 on 1:15
Broken 100 ALL OUT
...rest 10 sec at 50
...on 2:30

Cool-down (300)
300 easy