Workout

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

Set (400)
2 rounds
2 X 50's Kick on 1:10 
100 swim on 1:45

Set (1000)
200, 150, 200, 150, 200
...200's are fast 
...3:00, 2:45, 2:30
150's EZ on 3:30
EZ 100

Set (1000)
150, 200, 150, 200, 150
...150's are fast
...2:00, 1:55, 1:50
200's are EZ on 3:30

Cool-down (100)
100 EZ choice