Workout

Warm-up (500)
400 swim
…50 free/50 drill
100 kick

Set (300)
6 x 50 on 1:00
…odds- 25 kick/25 free
…evens- 25 drill/25 free

Set (1600)
2 rounds
3 x 50 hard kick on 1:00
150 build on 2:15
3 x 100 free  
...1:30 (d1-3)
200 easy on 4:00 

Set (600)
12 x 50 on 1:10
...25 SPRINT/25 easy

Cool-down (200)
200 EZ