Workout

Warm-up (600)
400 swim 
200 drill 

Set (600)
(2 rounds)
100 kick/50 free on 2:40
50 kick/100 free on 2:20
 
Set (1600)
3 rounds 
5 x 100 (or 75) 
...#1-3 free on 1:20  
...#4-5 stroke on 1:40 
 
100 EZ 

Set (500)
500 pull 
…5cb on odd 100’s

Cool-down (200)
200 EZ
...moderate to easy