Workout

Warm-up (600)
2 rounds
100 swim/100 drill/100 drill

Set (600) 
12 x 50's kick on 1:00 
...descend 1-4 

Set (600)
6 x 100's pull on 1:30
...50 moderate/50 solid 

Set (1200)
3 rounds
8 x 50's on :45
...3 pace
..1 FAST
1 min rest between rds

Cool-down (200)
200 EZ