Workout

Warm-up (900)
200 drill 
300 kick 
400 pull 

Set (600)
12 x 50 
...odd swim :50 
...even kick on 1:05 

Set (1400)
400 Moderate choice 
4 x 100 on 2:00 hard
  
200 Moderate choice  
4 x 50 on 1:30 hard
  
100 Moderate  
4 x 25 on 1:00 hard  

Warm-down (300)
200 Moderate kick 
200 EZ