Workout

Warm-up (500)
300 swim
200 drill

Set (800)
4 rounds  
50 kick on 1:00
100 swim on 1:45
...25 back/25 free
50 kick on 1:15

Set (1100)
150 free back free 
...by 50 on 3:00
50 free fast 
...on 1:00
150 same
50 free 50 br fast
...on 2:00
150 same
50 free 50 br 50 back fast
...on 4:00
150 fr on 3:00
50 free 50 br 50 bk 50 fly fast 

Set (400)
400 pull
...neg split

Cool-down (200)
200 choice