Workout

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

Set (700)
6 x 50 (kick/swim) 
...IM order on 1:00
4 x 100 free on 1:30 
...descend 1-4

Set (900)
3 rounds
150 fr/stroke/fr on 2:15
100 IM/fr on 1:30
50 FAST kick on 1:15

Set (900)
3 rounds
150 moderate fr on 2:15
100 fast kick on 2:15
50 stroke on 1:00

Cool-down (200)
200 Ez choice