Workout

Warm-Up (500)
2 rounds
100 swim/100 drill
50 kick

Set (400)
2 rounds  
100 kick 2:20
50 drill on 1:10
50 build 1:00

Set (1800):
200 kick on 4:30
4 x 200 on 3:20
...d1-4
100 kick 2:15
6 x 100 on 1:45
...15m fast/20m ez/15m fast

Cool-down (200)
200 easy