Workout

Warm-up (700)
200 choice swim 
200 drill (150 catch-up/150 finger drag) 
300 pull 

Kick-set (300) 
1 x 50 (last 25 fast) on 1:30 
1 x 100 (last 25 fast) on 2:00 
1 x 150 (last 25 fast) on 2:30 

Main-set - 3 rounds (2300)
4 x 25 on :35 (odd stroke/even free) 
4 x 50 swim on :50 (25 hard/25 moderate) 
4 x 100 on 2:00 (75 swim/25 kick) 

Warm-down (100)

100 EZ choice