Workout

Warm-up (900)
300 swim 
300 kick 
300 pull 

Set (1200)
12 x 100's (or 75's)
…1-4 on 1:25 
…5-8 on 1:20 
…9-12 on 1:15 

Set (500)
400 kick w/fins
then… 
4 x 25 sprint kick - no fins on 1:00 

Set
3 rounds 
4 x 50's choice on :50 
…each round-same stroke 
1-moderate 
2-2nd 25 harder 
3-FAST 

Cool-down (200)
200 moderate to EZ