Workout

Warm-up (500)
400 swim
…50 free/50 drill
100 kick

Set (600)
6 X 100's on 1:45
...50 kick, 50 swim 
 
Set (2000)
2 rounds:
3 X 150's on 2:30/2:15/2:00
2 X 175's on 2:45/2:30
1 X 200 on 3:00

Set (200)
8 X 25's on :30/:45
...2 each stroke 
...alt swim/kick
   
Cool-down (200)
200 choice