Workout

Warm-up 
400 choice 

Set 
Kick 4 x 100 on 2:00 

Set
4 x 50 on :45 
200 free (solid effort) 
rest 1-2 minutes 
2 x 400, first one moderate, second one HARD 
100 EZ kick 
100 swim 

Set
10 x 50's 
...odd fast, even moderate
...on 1:00 

Warm-down  
200 
100 
Moderate to EZ - choice of equipment 

Total 3000 meters