Workout

Warm-up (800)
2 x 200 free 
...descend 1-2 
2 x 200 IM 
...1-drill...2-kick

Set (400)
2 x 200 kick  on 4:15
...descend 1-2 

Set (900)
Pull 6 x 150 on 2:10 
...descend 1-3 

Set (800)
4 x 200's on 4:00 
...50 kick/100 swim/50 HARD KICK 

Set (200)
8 x 25 on :30
...Fast free w/over kick

Cool-down (200)
200 ez choice