Workout

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

Set (400) 
8 x 50's kick on 1:00 
...descend 1-4 

Set (600)
3 x 200 on 3:30
…75 swim/50 drill/75 swim

Set (800)
2 rounds
75 free/25 kick on 2:30
50 free/50 kick on 2:30
25 free/75 kick on 2:30
100 kick FAST on 3:30

Set (600)
6 x 100's on 1:45
...50 moderate/50 solid 
...choice of equipment

Cool-down (200)
200 EZ