Workout

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

Set (300)
6 x 50 build on :50

Set (600)
12 x 50 from mid-pool on 1:00
...4 fly/fr by 25, 4 bk/fr, 4 br/fr

Set (1000)
4 rounds
100 fr on 1:30
75 kick FAST no board on 1:30
50 build on :50
25 sprint on :30

Set (200)
T - 200 IM (FAST)

Warm-down (200)
200 easy