Workout

Warm-up (300) 5 mins
300 choice

Set (600)
100 swim w/ :10 rest
1 x 50 kick w/ :10 rest
200 swim w/ :10 rest
2 x 50 kick w/ :10 rest
100 swim w/ :10 rest
1 x 50 kick w/ :10 rest

Set (1800)
3 rounds  
6 x 100 on 1:30, 1:35, 1:25, 1:40, 1:20, 2:00
…#5 in each round is a SPRINT

Set (500)
2 rounds
5 x 50 kick 
...on 1:05, 1:10, 1:00, 1:15, :55

Cool-down (200)
200 EZ