Workout

Warm-up (800)
4 x 200 (swim,kick,pull,swim) 

Set(600)
2 rounds
5 x 50's free on :45
1 x 50 HARD kick on 2:00

Set (1400) 
...4 rounds
2 x 50's on 1:00 
...25 easy/25 hard 
50 easy 
2 x 100 on 2:00 
...ALL HARD 

Set (400)
400 Moderate Pull 

Warm-down (200)
200 EZ choice