Workout

Warm-Up (600) 
400 swim, 200 drill
100 IM
 
Set (600)
3 rounds  
50 kick on 1:00
100 swim on 1:45
...25 non-fr/25 free
50 kick on 1:15

Set (1500)
2 rounds 
150 (free/fly/free)  
...by 50 on 3:00
50 free fast 
...on 1:00
150 (50 fr/50 bk/f50 fr)  
...on 2:15
100 fast on 1:45
150 (50 fr/50 brst/50 bk) 
... on 3:30
150 free
...Fast on 3:00
  
Set (500)
500 pull
...neg split

Cool-down (200)
200 choice