Workout

Warm-up (800)
400 swim 
200 drill 
2 x 100 Kick (75 moderate-25 HARD) 

Pull-Set(600)
2 x 300 on 4:00/3:30 
...3 cb 

Set (500)
4 x 100 on 2:00 (80% effort)
...descend 1-4 
2 x 50 kick on 1:00 (max effort) 

Set (900)
400 kick/swim by 50's
300 kick 
200 swim 

Cool-down (200)
200 drill