Workout

Warm Up (500)
200 swim 
200 kick
100 drill

Set (1300)
2 rounds
4 x 150 build on 2:15
...descend 1-4
50 kick

Set (1400)
4 rounds
3 x 100 on 1:30/1:25/1:20
...hold solid, fast on #3
50 easy on 2:00

Cool-down (200)
200 EZ