Workout

Warm-up (800)
200 swim/200 kick/200 drill/200 swim

Set (200)
4 x 50 build on :55

Set (1600)
2 rounds
2 x 100 on 2:00 
...25 Left Kick/25 Right Kick/50 fr w/ perfect tech
5 x 100's pace on 1:45, 1;40, 1:30, 1;40, 1:45
2 x 50 easy on 1:00

Set (400)
8 x 50 KICK on 1:15
odds: 25 gravestone/25 fast flutter
evens: choice kick

Cool-down (200)
200 easy