Workout

Warm-Up (600)
300 swim, 200 drill,
100 kick

Set (600)                                       
4 x 150 on 3:00/2:45
odds: 50 kick-100 swim
evens: 50 drill, 100 swim

Set (900)
3 X 200 
...2 on 3:00, 1 on 2:45
300 alt 50 kick/swim 

Set (600)
2 X 200 choice
…rest 20 sec
200 alt 50 kick/swim

Set (300)
1 x 200 on 3:00
100 FAST kick

Cool-down (200)
200 EZ choice drill