Workout

Warm Up (600)
200 easy swim
200 drill
100 IM kick (no fins)
100 IM swim

Set (600)
12 x 50 kick on :45
...hard with board and fins 

Set (800)
4 x 200 free on 3:00
#1 build 
#2 middle 100 hard
#3 negative split
#4 hard!

Set (400)
16 x 25 kick on :30
...hard with board and fins  

Set (800)
2 x 400 
,,,1 choice Swim
,,,1 IM kick

Cool-down (200)
200 ez swim