Workout

Warm-up (600)
500 swim 
…every 4th 25 kick

Set (600)
6 x 100 kick on 2:30
…50 mod, 50 HARD  

Set (600)
12 x 50 on :55 
…25 drill/25 swim 

Set (1100)
8 x 50 on :45 BUILD
100 EZ 
6 x 50 on :50 HARD 
100 EZ 
8 x 50 on 1:15 
(25 mod/25 SPRINT) 
100 EZ 

Cool-down (400)
200 kick
200 EZ choice