Workout

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

Set (400)
8 x 50's on :55
…odd: 25 fingertip/25 fr  
…even:25 R arm/25 L arm
           
Set (2000)  
2 rounds
4 X 50 kick on 1:00
4 X 100 pace on 1:30 
2 X 200 on 2:45
...negative split

Set (400)
16 x 25's on :30
…4 pace
…4 fast
…4 smooth
…4 FAST
 
Cool-down (200)
100 EZ free