Workout

Warm-up (600)
300 SWIM, 200 DRILL
100 KICK

Set (600)
6 x 50
2 on :50, 2 on :45, 2 on :40 
4 x 75 on 1:15 
...kick/drill/swim by 25, 

Set (1200)
4 rounds
4 x 25 ez on :30
100 (75% catch-up drill)
2 x 50 sprint on 1:00

Set (600)
4 x 25 variable on :30
#1: hard/easy
#2: easy/hard
#3: all easy
#4: all hard
100 kick
4 x 100 on 1:30
…descend 1-4

Cool-down (200)
200 EZ choice