Workout

Warm up (600)
400...50 free/50 drill
200 kick
 
Set (600)
3 rounds
50 Kick on 1:00
100 Stroke/Free on 1:45
50 (25 Sprint/25 Easy) on 1:00

Set (1800)
3 rounds
...R1 push the 50's, recover on 100's, 
...R2, R3, steady, push the 100's and recover on the 50's.
3 x 50 on :45
100 on 1:30
2 x 50 on :45
100 on 1:30
1 x 50 on :45
100 on 1:30
...rd 2 -- 50's on 1:00, 100's on 1:20
...rd 3 -- 50's on 1:00, 100's on 1:15

Set (400)  
4 rounds
Odds: Swim/ Evens: Kick
4 x 25 on :30/:40
Easy/Hard, Hard/Easy, All Hard, All Easy 

Cool-down (100)
100 easy