Workout

Warm-up (900)
300 free
3 x 100 choice (rest 10 sec.)
300 pull (3 cb)

Set (200)
Kick 2 x 100 (no fins)
...last 25 HARD
...rest :30 sec.

Set (1800)
2 rounds:
3 x 100 then 1 x 50
2 x 100 then 2 x 50
1 x 100 then 3 x 50 
...round 1:
100 on 1:30
50 on :50
...round 2:
100 on 1:20
50 on :50

Set
2 x 75 build + 50 technique + 25 kick HARD (rest :20) 

Warm-down
400 choice Moderate to EZ