Workout

Warm Up (500)
400 Swim 
100 Kick

Set (600)
8 x 75 ...10 sec.
Fly, Back, Breast  

Set (2300)
2 x 500 on 6:30
100 FAST kick
...on 2:30 
3 x 200 2:40
100 FAST kick
...on 2:30 
4 x 100 on 1:20
100 FAST kick

Cool-down (200)
200 EZ choice