Workout

Warm-up (500)
400 Swim
100 Kick

Set (600)
4 rounds
100 swim,50 kick on 2:30
...decend 1-4

Main Set (2,000)
2 rounds
1 X 300 moderate pace
2 X 150 bulid to 90% fast
3 X 100 90%+ fast effort on 2:00
100 kick choice

Cool-down (100)
100 easy