Workout

Warm-up (700)
300 swim 
200 catch-up drill 
200 kick 

Set (900)
3 rounds 
3 x 100 
...1-3 free on 1:30 (build and descend) 
...4-5 stroke on 2:00 (build and descend)  

Set (1200)
3 rounds
8 x 50's  
...odd-easy free on 1:00
...even-FAST - choice on :45
…last 2 KICK (7 & 8)

Set (400)
400 swim/kick choice 
...moderate 200…then faster

Cool-down (200)
200 EZ