Workout

Warm-Up (600)
Swim 200, Drill 200,
Kick 100

Set (600)
6 x 100 on 1:45
odd 100's
...overkick 1st /last 25                    
even 100's
...fast 1st/last 25 
 
Set (1200)
2 rounds 
100 easy 2:30
...long & smooth
200 IM on 3:45
...25 drill/25 swim 
300 hard on 5:30
..Fr/IM/Fr by 100's 
                                
Set (400)
8 x 50's on 1:15
…25 FAST/25 EZ

Cool-down (200)
200 EZ