Workout

Warm-up (600)
300 free 
300 kick 

Set (500)
300 pull 
200 IM (25 drill/25 swim) 

Set (1700)
2 rounds 
250 (or 200) free on 4:00 
500 free (or 400) on 7:00 
100 HARD kick on 2:00 

Set (400)
4 x 100's on 2:00 
...50 kick/50 swim 
...choice 

Cool-down (100)
100 EZ swim