Workout

Warm-up (900)
300 swim/100 kick
200 Swim/100 Kick
100 Swim/100 Kick

Set (200)
4 x 50 free build on :50

Set (1700)
100 on 1:20
200 on 2:50
300 on 4:30
400 on 6:20
4 x 75 on 1:05/1:00/:55/:50
4 x 50 on :50/:45/:40/:35
4 x 25 on :35/:30/:25/:20

100 easy

Set (500)
20 x 25 kick @ :30
...odds: no splash flutter
...evens: fast

Warm-down (100)
100 easy