Workout

Warm-up (600)
600 swim/kick
...every 3rd 50 kick

Set (800)
2 rounds
150 free on 2:15
50 swim on :45
150 free 2:00
50 backstroke 1:00

Set (1500)
3 rounds
300 on 4:30
100 on 1:30 free  
100 kick on 2:15

Set (300)
6 x 50's free on :45
…d1-3, 4-6
 
Cool-down (200)
200 EZ choice