Workout

Warm-Up (600) 
400 swim, 200 drill
100 IM
 
Set (600)
3 rounds  
50 kick on 1:05
100 swim on 1:55
...25 non-fr/25 free
50 kick on 1:30

Set (1200)
2 rounds 
150 (fr/fly/fr)  
...by 50 on 3:00
50 free fast 
...on 1:30
150 (50 fr/50 bk/f50 fr)  
...on 3:15
50 fast on 1:45
150 (50 fr/50 brst/50 bk) 
... on 3:30
150 free 
...Fast on 3:00
  
Set (800)
2 x 400 pull
...neg split

Cool-down (200)
200 choice