Workout

Warm up (900)
400 easy swim. Loosening the shoulders
4 x 75 middle lap is kicking on your back keeping neck 
long and relaxed
200 easy swim, counting strokes on each lap and keeping 
the number the same throughout the swim
 

Kick set (1200)
20 x 50 kick 
1 easy one
1 fast one
1 easy one
2 fast ones
1 easy one
3 fast ones
1 easy one
4 fast ones
1 easy one
5 fast ones

Easy 200 swim

Set (400)
8 x 50,s on 1:00
...1st 4 are all at the same speed and stroke count
...2nd 4 are all at the same speed as above, but with one  

Speed set (600)
4 x 25 take 5 breaths between 25’s
Swim a 100 as pretty as possible

4 x 25 take 4 breaths between 25’s
Swim a 100 as pretty as possible

4 x 25 take 3 breaths between 25’s
Swim a 100 as pretty as possible

Set
Cool-down with 300 your choice