Workout

Warm-Up: (600) 
2 rounds:
100swim/100kick
100drill

Set (400)
8 x 50 kick on 1:00
… Descend 1-4,5-8
....Fins OK

Set (800)
4 x 200 on 3:00
#1&3 long & strong
#2&4 fast

Set (1000) 
4 rounds (IM order)
50 kick on 1:00
50 pull drill on 1:00
50 swim on 1:10
100 IM on 2:00

Cool Down: (400)
200 Kick
200 EZ Choice