Workout

Warm-up (500)
400 Swim
100 Kick

Set (300)
3 x 100 alternate kick, swim, kick

Set (2600)
500 7:30
400 on 4:45 …then 100 on 1:30
300 on 4:15 …then 200 on 3:00
100 Kick on 3:00
200 on 2:50 …then 300 on  4:30
100 on 1:25 …then 400 on 5:00

Cool-down (100)
100 ez