Workout

Warm-up (1200)
400 choice
400 kick 
400 IM (25 swim, 50 drill, 50 swim) 

Set (600) 
12 x 50's on 1:00 
...25 HARD specility/25 EZ free 

Set (900)
12 x 75's(or 50) on 1:20 
...1-4 (50 swim/25 kick)
...5-8 (25 swim/50 kick)
...9-12 (all kick) 

Set (600)
2 x 300 pull
...5 cb  

Cool-down (200) 
...50 kick/50 swim