Workout

Warm-up (500)
2 rounds
100 free/100 drill
100 kick

Set (600)
2 rounds
100 back on 1:45
4 x 50 kick on 1:00

Set (800)
2 x 150 on 2:15
...100 fr/50 nonfree 
10 x 50 fr build on :45 

Set (1000)
10 x 100 kick on 2:00
…1-5 25 uh2o/75 kick
…6-10 75 kick/25 uh2o

Set (300)
6 x 50's drill on :55
...catch-up stroke

Cool-down (200)
200 EZ choice