Workout

Warm-up (500)
200 swim, 200 kick, 100 drill

Set (600)
(2 rounds)
100 kick/50 free on 2:45
50 kick/100 free on 2:30
 
Set (1600)
2 rounds 
8 x 100  
…odd fr @1:30
…even stroke @2:00
Rest 1:00 between rds

Set (600)
300, 200, 100 pull 
…5cb on 200
…rest 20, 10 sec.

Cool-down (100)
100 EZ
...moderate to easy