Workout

Warm-up (400)
200 driil
200 swim 

Set (700)
2 rounds
100/50 kick
100/100 kick
...100s on 1:30, 
...kick on :30 per 25

Set (1500)
3 x 100 on 1:25  
2 x 200 on 2:40
1 x 300 on 3:45
2 x 200 on 2:40
3 x 100 on 1:25

Set (700)
2 rounds
100/50 sprint
100/100 sprint
...100s on 1:30
...sprint on :30 per 25

Cool-down (200)
EZ 200 choice