Workout

Warm-up (500)
2 rounds
100swim/100drill/50kick

Set (700)
2 x 100 free on 1:30
4 x 50 on :55
…descend 1-2, 3-4 
2 x 100 free on 1:45
…15m sprint/easy  
100 kick on 2:30
 
Set (1500)
6 rounds
100 kick on 2:30
THEN
...odd rounds 
50 sprint! Free
+100 drill on 3:00
...even rounds
100 FAST free
+50 drill on 3:00
 
Cool-down (200)
200 EZ swim