Workout

Warm-up (900)
3 rounds
2 x 75 choice drill/kick/swim 
150 Free 

Set (1900)
4 x 75 on 1:10
150 on 1:45
3 X 75 on 1:10
150 on 1:40
2 x 75 on 1:10
150 Fast
 
Rest 1 min
on second round, 75s get faster and faster
3 x 75 on 1:15
150 on 1:45
2 x 75 on 1:20
150 on 1:45
1 x 75 Sprint on 1:30
150 on 1:45

Cool-down (200)
100 drill
50 kick
50 swim