Workout

Warm-up
4 x 100 (rest 10 sec.)
...swim, kick, pull, swim (SKPS)

Set
4 x 50 free on 1:00
150 free on 2:15
4 x 50 free on :55
150 free on 2:15
4 x 50 on :50

Set
4 x 50 Kick on 1:15
...alternating dolphin kick on your back 
and flutter kick

Set
4 x 150 on 2:30 (75% effort)
ez 50
4 x 100 on 1:30 (80% effort)
ez 50
4 x 50 on 1:00  (90% effort)
 
Warm-down
200 EZ swim