Workout

Warm-up 
400 swim 
400 kick 
400 catch-up  

Kick-set 
10 x VK  
1-hard on :30, 1-easy scull on :30
...try to max at 80 kicks 

Turns 
20 FAST turns on :45-1:00 
...from 15 meter line 

Starts 
10 good starts
...focus on good break outs past 15 meters 

Warm-down 
EZ 400-600