Workout

Warm-up 
4 x 200 
…swim, kick, pull, swim

Set
8 x 50's on 1:00
…descend 1-4 

Kick-set 
100 on 2:15 
4 x 50 on 1:30
…descend 1-2 

Set 
6 x 50's choice on 1:30 (25 easy/25 hard) 
200 Moderate 
6 x 100 choice on 2:00 (85%+ effort) 
400 Moderate 

Warm-down 
200 kick 
200 EZ choice