Workout

Warm-up (500)
200 swim, 200 drill
100 kick

Set (500)
8 x 50 kick on 1:10
...no board-balance on side
100 choice drill 

Set (500)
500 pull 
...3cb on odd, 5cb on even 50's
...negative split 

Set (1500)
10 x 150 free on 2:45
...1-4 hold steady pace
...5-8 last 50 FAST

Set (400)
8 x 50 kick
...ALL FAST
...on 1:30

Cool-down (200)
200 EZ swim