Workout

Warm-up (1000)
400,300, 200, 100
...last 100 of each IM
...rest 15 sec.

Set (700)
Swim 100, 4 x 25 kick on :30
Swim 100, 3 x 35 kick on :30
Swim 100, 2 x 25 kick on :30
Swim 100, 1 x 25 kick on :30
...swim=build on 1:30, kick=FAST

Set (1800)
6 rounds
200 free set-up on 3:00 
2 x 50's specialty/non-free FAST on 1:00

Cool-down (100)
100 EZ choice