Workout

Warm-up (600)
3 x 200 
...swim,kick,swim  

Set (600)
2 rounds
5 x 50's free on :45
1 x 50 HARD kick on 2:00

Set (1800)
2 rounds
2 x 200 on 2:45
...d1-2
50 easy on 1:00
2 x 150 build on 3:00 
50 SPRINT on 1:00 
100 easy on 2:00

Set (200)
200 Moderate Pull 

Cool-down (200)
200 EZ choice