Workout

Warm up (600)
400 swim
200 kick

Set (600)
4 rounds:
100 - 1st and last 25 fast
50 - 1st 25 head up fast kick, 2nd 25 swim

Set (1300)
2 x 150 on 2:15 - get times
300 - has to be faster than your 2 150's added up
2 x 100 on 1:30 - get times
200 - has to be faster than your 2 100's
2 x 50 on :45 - get time
100 - faster than your 2 50's
2 x 25 - sprint
50 - All Out

Set (600)
3 rounds:
4 x 50
Round #1 - descend 1-4
Round #2 - Stroke
Round #3 - Kick

Cool down (200)
200 EZ