Workout

Warm-up (600)  
2 rounds
100 swim, 100 drill
100 kick

Set (400)
4 x 75 on 1:30 
...50 swim-25 skull 
8 x 25 build on :30 
 
Set (2000)
2 rounds
3 x 200 on 2:40
...d1-3
50 easy on 1:00
200 build on 3:00 
50 SPRINT on 1:00 
50 easy on 1:30
 
Set (200)
8 x 25 kick on :30

Cool-down (200)
200 EZ choice