Workout

Warm-up (600)
300 free
300 IM
...50 drill/25 swim

Set (500)
3 x 100 kick on 2:15
4 x 50 choice on 1:00

Set (1600)
2 rounds
4 x 100 on 1:30
...best average
…100 REST
…then
4 x 100 non-fr on 2:15

Set (500)
Pull 500 - 3cb

Cool-down (200)
200 Moderate to EZ