Workout

Warm up (1300):
2 rounds
100 free/100 back/100 kick

Set (700)
4 x 100 free on 1:30
6 x 50 kick 
…3 on 1:05, 3 on 1:00

Set (2000):
2 rounds
4 x 150 on 2:20/2:15/2:10/2:05
…50 free/50 specialty/50 free
2 x 200 on 3:00 
…both are fast

Cool-down (400)
2 x 200
…one kick/one swim