Check out the work-out we did this morning...

warm-up 600 200 free/100 non free
6x50 kick with fins 25 underwater/25 on your back rest 10
6x100 hard in between the flags rest 20
6x [ 100 moderate 60-70% rest 15/ 50 ALL-OUT rest 30]
400 choice kick with fins
200 easy

Have a great weekend!