Workout

Warm-up (600)
400 swim
200 pull
...breathe every 3,5,7,5 by 50's

Set (600)
8 x 75's 
...4 on 1:15 4 on 1:10 
...25 kick, drill, swim  

Set (2000)
2 x 300...rest 20 sec.
...d1-2  
100 kick  on 2:30
3 x 200...rest 15 sec.
...neg split  
100 kick  on 2:30
4 x 100...rest 10 sec.
...solid   
FAST 100 kick  
 

Cool-down (200)
200 EZ