Workout

Warm-up (600)
2 rounds
100 swim/100 drill/100 kick

Set (1200)
2 rounds
6 x 100's (or 75's)
…1-3 on 1:20 
…4-6 on 1:15 
 
Set (800)
2 rounds
100 kick on 2:00
4 x 50's sprints on :45
100 kick on 2:00
 
Set (600)
3 rounds 
4 x 50's choice on :50 
…each round-same stroke 
1-moderate 
2-2nd 25 harder 
3-FAST 

Cool-down (200)
200 moderate to EZ