Workout

Warm-up (600))
400 drill 
200 kick

Set (600)
6 x 100 (50 free/50 stroke) 

Set (800)
2 rounds 200 easy, 100 moderate 2 x 50 sprints 
...rest 30 after 200 
...15 after 100 
...1:00 after each 50 

Set (500)
Kick 10 x 50 on 1:15 

Set (200)
Swim 8 x 25 FAST on :45 
(finish with turns) 

Warm-down (500)
500 choice 
moderate to easy