Workout

Warm-up (500)
200 Free
200 drill
100 kick

Set (500)
2 rounds
Swim 10 x 25  
…odd free on :30
...even stroke on :40

Set (600)
Kick 12 x 50 
...on 1:10

Set (1200)
2 rounds
2 x 100 on 1:40
…50 moderate/50 hard 
4 x 75 on 1:30
… kick, swim, kick
...IM order 
...rest 30 sec.
100 kick for time 

Cool-down (200)
200 EZ