Workout

Warm-up (600)
400 swim
…50 free/50 drill
200 kick

Set (600)
2 rounds
4 x 75 on 1:10
1) 25 fast/50 mod 
2) 50 fast/25 mod 
3) 75 fast 
4) 75 mod

Set (1700)
4 rounds
4 x 50 pace on :40
100 max DPS on 2:00
25 FAST choice on :30
100 max DPS on 2:00
…FAST=
r1, 25 on :30
r2, 50 on 1:00
r3, 75 on 1:30
r4, 100 on 2:00

Cool-down (100)
100 EZ