Workout

Warm Up (600)
Swim 12 x 50's on :55

Set (400)
8 x 50 Kick on 1:00

Set (1100)
5 x 200s on 3:30 
...as Follows:
200 Sprint
150 Sprint + 50 Easy
100 Sprint + 100 Easy
50 Sprint + 150 Easy
200 Sprint
100 EZ

Set (500)
20 x 25 on :30 
...Alt IM order/Free
 
Cool-down (400)
200 kick
200 Easy