Workout

Warm-up (500)
200 swim, 100 kick  
100 drill

Set (600)
12 x 50’s kick on 1:00
...fins
...under/over

Set (1800)
2 rounds 
6 x 50's on :55
…25 stroke/25 free
…choice of stroke 
4 x 100 free on 1:30
...d1-3 
4 x 50's FAST on 1:00
…choice of stroke 

Set (200)
8 x 25 Sprint

Cool-down (200)
200 moderate to EZ