Workout

Warm-Up (500)
200 swim, 200 Drill
100 kick

Set (600)
6 x 100
...Odds Free on 1:40
...Evens Bk/Fr on 1:50

Set (1400):
4 rounds
2 x 50 kick on 1:15
100 FAST
…choice on 2:30
3 x 50's on 1:20 
…ez,med, hard
…1 min rest

Cool-down (300)
100 kick
200 EZ
...moderate to EZ