Workout

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

Set (1000)
8 x 50 (kick/swim) 
...IM order on 1:00
6 x 100 free 
...descend on 1:30

Set (800)
2 rounds
150 fr/stroke/fr on 2:15
2 x 100 IM on 1:45
50 fast kick on 1:15

Set (600)
2 rounds
150 fr build on 2:15
100 fast kick on 2:15
50 stroke on 1:30

Cool-down (200)
200 Ez choice