Workout

Warm-up (900)
Swim 300 
Pull 300
Drill 300 

Set (1900)
Kick 6 x 100 2:00 
Swim 4 x 100 1:40 
Kick 4 x 100 1:55 
Swim 2 x 100 1:35 
Kick 2 x 100 1:50 
Swim 1 x 100 1:30 

Set (600)
12 x 50 on 1:00 
25 back/25 free or 25 breast/25 free or combo 

Set (200)
8 x 25 with fins :45 
odds = fly 
evens = free, 1 breath max 

Warm-down (100)
100 easy