Workout

Warm-up (600)
500 …50 swim/50 drill
100 kick

Set (600)
4 x 150's on 2:45
...100 free/50 scull
...descend 1-4

Set (2100)
100 kick on 2:00
6 x 100 free on 1:30
...d-1-3,4-6
100 kick on 2:15
3 x 200 on 2:45
...d1-3 
100 kick on 2:00
2 x 300 on 4:00
...d1-2

Cool-down  (200)
100 drill, 100 ez