Workout

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

Set (800)
6 x 50 on 1:00
...25 kick/25 swim
8 x 25 on :30
...4 fast strokes 
4 x 75 on 1:20 
...25 fr/25 strk/25 sprint

Set (900)
3 rounds
Broken 200 
200 free on 3:00
...125 fr build (rest :15)
...75 FAST
100 EZ on 2:00
 
Set (300)
Kick 12 x 50 on 1:00
...descend 1-3

Cool-down (400)
200 drill
200 choice