Workout

Warm up (600)
200 catch up drill
200 kick
200 swim

Set (400)
4 x 100 on 1:30
...75 free- 25 IM order swim

Set (600)
300 kick
... 25 right side, 25 left side, 
...25 on the back, 25 on the stomach
12 x 25 kick w/board: easy- fast

Set (1600)
4 rounds 
200 free on 3:00 (25 fist- 25 regular) 
...focusing on stroke count 
4 x 50: fast freestyle 
...on :40, :50, 1:00, 1:30

Cool down (200)
200 Long and easy