Workout

Warm-up (600)
600 choice
...100 swim/100 drill   

Set (400)
200 kick  (2nd 100 harder) 
4 x 50 on 1:30
...25 swim/25 kick 
...descending 1-2 

Set (800)
100 swim drill 
6 x 100 on 1:45 (hold steady pace) 
100 EZ 

Set (500) 
10 x 50’s choice on 1:30 
...odd-fast 
...even-moderate recovery

Set (1000)
2 rounds
4 x 100 on 2:00 
...solid - controlled harder pace 
100 EZ kick

Cool-down (200)
200 moderate to ez