Workout

Warm Up (600)
2 rounds
100 swim/100 drill/50 kick

Set (600)
3 rounds  
100 kick 2:00
50 drill :50
50 build :40

Set (1700):
2 x 300 Free on 4:30/4:00
100 easy kick 2:30
2 x 200 on 3:00/2:40
100 mod kick 2:20
4 x 100  2 on 1:30/2 on 1:20 
100 HARD kick

Set (300)
12 x 25's on 20/40
...odd FAST
...even EZ

Cool-down (200)
200 easy