Workout

Warm up (400)
2 rounds
25/50/75/100 kick on 2:00 base
...25 and 75 underwater kick
...50 streamline head up flutter kick
...100 kick with board

Set (500)
5 x 100s on 1:30
...Swim down the middle of lane, must do a long 
underwater dolphin kick off turns to clear the swimmers 
behind you!

Set (40))
4 x 100s on 1:30
100 ez on 2:00
4 x 75s on 1:15
100 ez on 2:00
4 x 50s on :45 
100 ez on 2:00
4 x 25s on :30 
100 ez on 2:00
      
Set (200)
8 x 25s on :40
2 rounds
#1 half easy half fast
#2 half fast half easy
#3 all easy, #4 all FAST

Cool down (200)
200 EZ
Easy 200