Workout

Warm-up (600)
400 Free
200 drill

Set  (500)
2 rounds(on 2:00 base)
25,50,75,100 kick 
…25 and 75 underwater kick
…50 streamline head up kick
…100 kick with board

Set (1400)
4x100s on 1:30
100 EZ on 2:00
4x75s on 1:15
100 EZ on 2:00
4x50s on :45
100 EZ on 2:00
4x25s on  :30
100 EZ on 2:00  

Set (200)
8 x 25s on  :45
2 rounds
#1 half easy half fast
#2 half fast half easy  
#3 all easy
#4 all FAST

Cool-down (200)
200 EZ choice