Workout

Warm-up (500)
300 swim
100 kick,100 drill

Set (600)
12 x 50's build on 1:00

Set (1800)
4 x 150 free 
...descend 1-4 on 2:30 
3  x 200 free on 3:00
4 x 150 free on 2:15

Set (400)
8 x 50 kick on 1:10  
...25 hard, 25 EZ 

Set (600)
12 x 50's on 1:00/1:20
…odd FAST
…even EZ

Cool-down (300)
100 kick
200 EZ