Workout

Warm-up (600)
200 swim
200 kick
200 drill

Set (800)
4 rounds
8 x 25's on :45/:30
Odd rounds-25's Kick :45 
Even rounds-25's on :30
..1:00 Rest between rds 

Set (800)
4 rounds 
4 x 50 on 1:15. 
Rd 1 (3 EZ + 1 FAST)
Rd 2( 2 EZ + 2 FAST)
Rd 3 (1 EZ + 3 FAST)
Rd 4  (ALL FAST!)  

Set (600)
600 kick
...fins

Cool-down (400)
200 moderate
200 superslow