Workout

Warm-Up (500)
200 swim, 200 drill
100 kick

Set (800)
2 rounds
50 back on 1:10
2 x 75 on  1:30
...(25 kick/50 free)
2 x 100 free on 1:30
...75 free/25 kick

Set (1000):
2 x 200 on 3:15
...descend 1-2
4 x 100 
...4 on 1:40 
4 x 50 kick on 1:10

Set (800)
8 x 100 pull 
...4 pace on 1:40
...4 on 1:30
...3cb

Cool-down (200)
200 EZ choice