Workout

Warm-up (400) 
400 choice 
....every 4th 25 drill

Set (600)
12 x 50's (s-45, k-1:05)
...no fins-board ok
...Descend the kicks 1-2 
...Swim 25 hard/25 easy 
 
#1: swim 
#2, 3: kick 
#4, 5, 6: swim 
#7, 8: kick 
#9: swim 
#10, 11: kick 
12: swim 

Set (1800)
4 x 100; 4 x 50 
3 x 100; 6 x 50 
2 x 100; 8 x 50 
...100's on 1:30 or 10 sec rest -moderate, solid turns and 
streamlines 
...50's on 45 or 10 sec. rest -all good effort, solid 
extra 30 sec. rest at end of each 50 set 

Pull-set (400) 
400 free  
...3cb
...negative split

Warm-down (200)
200 EZ choice