Workout

Warm-up 
400 free (last 50 kick) 
300 drill 
200 (last 50 drill) 
100 IM 

Set 
4 x 200 on 3:15 
...(100 moderate/100 harder) 
100 EZ kick 
8 x 50's on :55
15 meter BLAST on first 4 
last 15 meter BLAST on second 4 

Set 
400 pull 
200 pull 
100 pull 
...rest 15 sec. 

Cool-down 
200 EZ