Workout

Warm-up (400)  
400 swim
200 drill

Set (800) 
Kick 4 x 50 on 1:00
2 x 100 on 2:00 
...50kick-50swim 
4 x 50 on 1:00 
...25-2b/25 ez
4 x 50 on :45
...1-3 fast,4th is easy.
 
Set (1300)   
2 x 200 on 2:30
...80%
100 easy on 2:00
 
2 x 150 on 2:30
...85%-90%
100 easy on 2:00
 
2 x 100 on 2:30
...90%
100 easy on 2:00
 
2 x 50 on 2:30
...ALL OUT

Cool-down (100)
100 EZ choice