Workout

Warm-up 
300 free
3 x 100 choice (rest 10 sec.)

Set
Pull 8 x 50 on :50

Set
Kick 2 x 100 (no fins)
...last 25 HARD
...rest :30 sec.

Set 
2 rounds:
3 x 100 then 1 x 50
2 x 100 then 2 x 50
1 x 100 then 3 x 50 
...round 1:
100 on 1:30
50 on :50
...round 2:
100 on 1:20
50 on :50

Set
2 X 75 build + 50 technic + 25 kick HARD (rest :20) 

Warm-down
EZ 200 choice