Workout

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

Set (600)
Kick 8 x 75 on 1:15 
...25 Kick,25 drill
...25 Swim

Set (1400)
6 x 100 Free on 1:20
...descend 1-3
4 x 200 free
…2 on 3:00/2 on 2:40 

Set (600) 
Pull 2 x 300
descend 1-2

Cool-down (300)   
100 kick
200 swim EZ