Workout

Warm Up (600)
Swim 12 x 50's on :50

Set (600)
Swim 300, 200, 100   
…300=Drill 50, Kick 25, Swim 25
…100=Drill 50, Kick 25, Swim 25 

Set (2000)
2 rounds
400 IM + 300 + 200 IM + 100 
…IM = 50 drill/50 swim on 1:45
…300/100=free build on 1:30

Set (200)
2 x 100 kick (no fins) 
feeling the water with both sides of the legs
concentrate on the Up and the Down motion 
                        
Cool-down (200)                         
200 easy