Workout

Warm-up (500)
2 rounds
200 swim/ 50 Kick 

Set (600)
4 x 50 kick 1:10
4 x 100 build on 1:40

Set (1800)
400 pace on 5:30
2 x 200 on 2:45
...d1-2
300 pace on 4:15
2 x 150 on 2:15
...d1-2
200 pace on 2:45
2 x 100 on 1:30
...d1-2

Set  (300)
6 x 50's on 1:00
...25 FAST/25 EZ
...25 EZ/25 FAST
...ALL FAST
repeat

Cool-down (200)
200 EZ choice