Workout

Warm-up (500)
300 free
100 drill    
100 kick

Set (500)
10 x 50 kick on 1:15
...Dolphin on back 

Set (2100)
3 x 200 FR 3:00
4 x 50 Sprint on 1:00
...25 ez/25 FAST
2 x 200 FR on 2:45
6 x 50 Sprint on 1:00
...ALL Fast
1 x 200 FR on 2:30
8 x 50 Sprint on 1:00
...1 ez/1 FAST

Cool-down (100)
100 Easy