Workout

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

Set (1000)
4 rounds
4 x 250 on 3:30
25 Fly, 50 Back, 
75 Brst, 100 Fr 

Set (1800)
5 X 100 on 1:30
100 kick on 2:30
3 X 200 on 2:40
100 kick on 2:30
5 X 100 on 1:30

Cool-down (100)
100 EZ