Workout

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

Set (800)
4 x 100 free on 1:30
4 x 50 on :45
…descend 1-2, 3-4 
2 x 100 free on 1:40
…15m sprint/easy  
100 free EZ
 
Set (1500)
6 rounds
100 kick on 2:15
...odd rounds 
50 sprint! Free
then 100 drill on 2:30
...even rounds
100 FAST free
then 50 drill on 2:45
 
Cool-down (200)
200 EZ swim