Workout

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

Set (500)
...All on 2:00
100 kick
100 (75 kick/25 swim)
100 (50 kick/50 swim)
100 (25 kick/75 swim)
100 swim

Set (900)
6 rounds 
100 build on 1:30
50 fast on 1:00

Set (600)
4 rounds
75 lower stroke count each lap on 1:10
50 strong on 50
25 sprint on 1:00

Set (300)
4 rounds
25 kick on :35
25 kick on :30
25 kick on :25

Cool-down (200)
200 EZ choice