Workout

Warm-up (600)
300 swim/200 kick/100 drill

Set (600)
4 x 50 build on :55
2 x 200 pull on 3:15
...descend 1-2

Set (1200)
6 x 50's on 1:00
...25 mod/25 FAST  
2 x 200 build on 3:15  
4 x 100 on 1:45
...descend 1-4  
100 easy  

Kick Set (300)
100 on 2:30 
6 x 50's SPRINT 
...on 1:30

Cool-down (300)
100 kick
200 EZ