Workout

Warm-up (800)
300, 200, 100
...all reverse IM
200 kick

Set (600)
12 x 50 IM order on :50
...25 drill/25 build  

Set (1100)
2 rounds
200 free
150 breast
100 back
50 fly
50 free

Set (600)
3 x 200 kick on 4:00
...descend 1-3 

Cool-down (200)
200 EZ