Workout

Warm Up (500)
2 rounds
100 swim/100 drill/50 kick

Set (400)
2 rounds  
100 kick 2:20
50 drill on 1:10
50 build 1:00

Set (1800):
2 x 300 Free on 4:45
100 kick 2:30
6 x 200 on 3:15
...d1-3
100 kick 2:15
6 x 100 on 1:45
...15m fast/20m ez/15m fast

Set (200)
200 kick - no fins

Cool-down (100)
100 easy