Workout

Warm-up (400)
400 free 

Set (400)
200 IM kick 
200 IM drill 

Set (1000)
20 x 50's on :50  
...1-3 build 
...every 4th HARD on 1:00 

Set (800)
Pull 4 x 200 free 
...odd 200's - right breathing down (50) --left side 
breathing back (50)
...even 5cb 

Set (400)
400 
...50 kick/50 swim w/fins
...no board 

Cool-down (200)
200 EZ choice