Workout

Warm-up 
400 free (400)

Set (400)
6 x 50 kick on 1:30
...no board-balance on side
100 choice drill 

Set (400)
400 pull 
...3cb on odd, 5cb on even 100's
...negative split 

Set (1500)
10 x 150 free on 3:00
...1-5 hold steady pace
...6-10 last 50 FAST
or 
10 x 100 on 3:00 

Set (200)
4 x 50 kick
...FAST
...on 3:00

Cool-down (400)
400 EZ swim