Workout

Warm-up (600)
400 swim, 100 drill
100 reverse IM

Set (300)
6 x 50 on 1:00
…25 drill/25 swim 

Set (1500)
4 x 100 on 1:45 
…last 25 FAST
2 x 150 on 2:15
50  FAST on 2:00
2 x 150 on 2:30
…1st 25 FAST
4 x 100 on 1:45 

Set (500)
2 x 50 on 1:00, BC
2 x 50 kick on 1:15  
2 x 50 sprint on 2:00
…from blocks
2 x 50 kick on 1:15  
2 x 50 on 1:00, BC

Cool-down (200)
200 easy