Workout

Warm-Up (600) 
400 swim, 200 drill
100 IM

Set (1000)
2 rounds
3 x 50 fr  :50
200 fr  3:00
3 x 50 fr :45

Set (300)
2 rounds
3 x 50 kick on 1:10
1: regular kick with board
2: 20 kicks head down no breath/
20 kicks head up
3: 25 tombstone/25 regular

Set (1100) 
8 x 100
odds: 1:30 HARD
evens: 2:00 EASY
6 x 50 1:15
(25 SPRINT/25 easy)

Cool-down (200)
200 EZ