Workout

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

Set  (600)
4 x 100 free on 1:30
...build
2 x 100 kick on  2:00
…2nd 50 FAST

Set (600)
4x25 HARD kick :30
4x25 breath control :30
…3,2,1,0
3x100 d1-3 on 1:20
2x50 ascending

Set (1300)
Pull 2 x 500 on 6:30
...D1-2
1x200 on 3:00
...neg split
1 minute break
1x100 
...ALL OUT

Cool-down (200)
200 ez choice