Workout

Warm-up (500)
200 swim, 200 drill
100 kick

Set (500)
10 x 50's on :55
…odd: 25 fingertip/25 fr 
…even:25 R arm/25 L arm

Set (2000) 
2 rounds
4 X 50 kick on 1:00
4 X 100 pace on 1:30 
2 X 200 on 2:45
...negative split

Set (300)
12 x 25's on :40
…3 pace
…3 fast
…3 smooth
…3 FAST

Cool-down (200)
100 drill
100 EZ free