Workout

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

Set (600)
2 rounds
6 x 50 free
…2 on 50, 2 on 45
...2 on :40

Set (1000)
2 rounds 
300 on 4:30 
...build
100 kick on 2:30
100 swim  
...FAST

Set (1200)
2 rounds
2 x 200 on 3:00
...Build
100 kick on 2:30
100 swim  
...FAST

Cool-down (100)
100 EZ