Workout

Warm-up (600)
300 Free
200 Kick
100 pull

Set (400)
8 x 50 kick on 1:00
...Easy/Hard, Hard/Easy
...All Hard, All Easy

Set (2200)  
…Swim or Pull
300, then 100
300, then 2 x 100 
300, then 3 x 100
300, then 4 x 100
...300's are aerobic on 4:30
…100's are fast on 1:20
 
Cool-down (200)
200 EZ