Workout

Warm-up (600)
2 rounds
250 swim/ 50 Kick   

Set (800)
2 rounds
4 x 50:
1/4 kick 1:00
2/3 Free on :45 
2 x 100 on 1:30 
...2nd one faster than the first

Set (1700)
2 rounds
1 x 100 FAST 2:00
2 x 50 ez 1:00
150 HARD 2:00
2 x 100 recovery 2:00
4 x 50 FAST 
Round 1: swim 1:15
Round 2 kick 1:30
EZ 100

Cool-down (200)
200 EZ choice