Workout

Warm-up 
200 free + 4 x 150 (rest 10 sec.) 
...50 kick / 50 drill / 50 swim 

Set 
4 x 100 - 1st on 1:45, 2nd on 1:40, 3rd on 1:35, 4th on 
1:30 
100 kick on 2:00 + 100 free on 2:00 

4 x 75 - 1st on 1:30, 2nd on 1:25, 3rd on 1:20, 4th on 
1:15 
100 kick on 2:00 + 100 free on 2:00 

4 x 50 - 1st on 1:15, 2nd on 1:10, 3rd on 1:05, 4th on 
1:00 
100 kick on 2:00 + 100 free on 2:00 

4 x 25 - 1st on :45, 2nd on :40, 3rd on :35, 4th on :30 
100 kick on 2:00 + 100 free on 2:00 

Set 
2 x 100 on 2:30 
...50 skull / 50 sprint (FAST) 

Cool-down and out 
EZ 200 choice