Workout

Warm Up (400)
300 Swim
100 drill

Set (600)
4 rounds
50 kick on 1:15
100 swim on 1:45

Set (1800)
3 rounds
200 build on 3:30
2 X 100 on 1:45
...descend 1-2
2 X 50 FAST stroke on 1:15
100 EZ kick
...last round FAST 

Cool-down (200)
200 EZ

11 days till Nationals!