Workout

Warm-up (500)
200 swim, 100 drill,
100 kick

Set (900)
200 free on 3:00
200 choice on 3:30
50 build on 1:00
200 IM on 3:30
200 kick on 4:30
50 strong

Set (1500)
3 rounds
8x25 blowouts on :45
75 fast on 3:00
25 easy 
50 fast on 2:00
25 easy
25 fast-no breath on :30
100 kick on 2:00/2:10/2:30

Cool-down (300)
3 x 100 ascend
...10 sec rest