Workout

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

Set (500)
2 rounds
100 IM on 1:45
3 x 50 kick on 1:15

Set (1800)
3 rounds
2 x 150 on 2:15
...100 free/50 non free 
4 x 50 free build on :45
4 x 25 SPRINT on :30

Set (400)
8 x 50's drill on :50
...catchup stroke

Cool-down (200)
200 EZ choice