Workout

Warm-up 
300 free (last 100 non-free)
400 IM kick

Set  
15 x 100 free on 1:45 or 10-15 sec. rest
…descending 1-3 
 
Set 
300 pull (moderate)

Set  
6 x 50's free on 1:00
…6 cb 

Warm-down 
4 x 50's on 1:00
…moderate to EZ