Workout

Warm-up (500)
200 Free
200 drill
100 kick

Set (500)
10 x 50 build 
...on :55

Set (1600)
2 rounds
2 x 100 on 1:40
…50 moderate/50 hard 
8 x 75 on 1:30
… kick, swim, kick
...IM order (2 of each)
...rest 1 min.

Set (400)
Pull 2 x 200
…rest 20 sec.

Cool-down (200)
200 EZ