Workout

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

Set (500) 
10 x 50's on 1:00
...odd: 25 brst w/fly kick/25 free
...even: 25 kick/25 free

Set (1600)
400 IM - reverse order on 7:00
...50 drill/50 swim
2 x 200 Free on 2:45
...negative split  
4 x 100 IM on 1:30
4 x 100 choice on 1:45

Set (400)
400 Kick 
...every 4th 25 BLAST kick

Cool-down (200)
200 easy