Workout

Warm-up 
300 free 
200 kick 
100 IM 

Set 
12 x 50's on :45
...build and finish hard 
100 EZ kick 

8 x 50's on 1:00 
...25 ez/25 HARD 
100 ez choice

6 x 50's on 1:15 
...50 ez/50 HARD 
100 ez choice

4 x 50's ALL HARD on 1:30 
100 ez choice

5 x 100 pull 
...on 1:30 

Set 
600 kick/swim by 25's
...no board
...no fins 

Cool-down 8 x 25's on :30 
..moderate to EZ