Workout

Warm-up (1200)
500 choice 
400 kick 
300 IM (25 drill, 25 swim, 25 drill) 

Set (600) 
12 x 50's on 1:00 
...25 HARD specility/25 EZ free 

Set (900)
12 x 75's(or 50) on 1:20 
...1-4 (50 swim/25 kick)
...5-8 (25 swim/50 kick)
...9-12 (all kick) 

Set (300)
300 pull
...5 cb  
...w snorkel

Cool-down (400) 
...50 kick/50 swim