Workout

Warm-up (500)
500 swim or
10 x 50's build

Set (600)
8 x 75's on 1:15
...RT/LFT/CU

Set (600)
6 x 100's on 1:30
...d1-3,4-6

Set (1500)
2 rounds
12 x 25's on :30
...streamline kick
1 x 100 1:30/80%
1 x 50 ALL OUT
6 x 25's on :20
6 x 25 on :30

Cool-down (200)
200 EZ choice