Workout

Warm-up
Swim 4 x 150 on :15 rest interval
...broken swim/drill/kick

Swim 4 x 50 on :15 rest interval
...build to full sprint through turn
...come back easy

Main set (2 rounds)
...round one on 1:20 per swim  
...round two on 1:15 per swim.
3 x 100
50 kick
50 swim recovery
2 x 100
50 kick
50 swim recovery
1 x 100
50 kick
50 swim recovery

Kick set
3 x 50 kick on 1:00/:55/:50
50 easy swim on 1:00
2 x 50 kick :55/:50
50 easy swim on 1:00
1 x 50 kick on :50
50 easy swim on 1:00

Warm-down
Swim 4 x 50 EZ