Workout

Warm-up (600)
2 rounds
100 free/100 drill
100 kick

Set (600)
2 rounds
100 back on 1:45
4 x 50 kick on 1:00

Set (1800)
3 rounds
1 x 300 on 4:30
…2 x 100 fr/50 non free 
4 x 50 fr build on :45 
100 FAST choice  
1 min rest 

Set (300)
6 x 50's drill on :55
...catch-up stroke

Cool-down (200)
200 EZ choice