Gentoo Penguin

Don't forget to reference these helpful links as needed: The Basics, Glossary, How To Read a Workout, Pacing Table. 

Warm Up
100 swim
2 x 50 kick-->25 backstroke/25 freestyle
4 x 25 swim alt backstroke/freestyle by 25
(300)

Set 1
4 x 25 kick @ :20 rest
-->Alternate 25 back, 25 free no board (if you can't streamline with your arms overhead on your back, kick with your arms at your side)
8 x 25 with fins @ :15 rest
---> Alternate 25 backstroke kick (streamline - both arms overhead, you should be able to do this with fins)/25 backstroke swim by 25
(300)

Set 2
4 x 75 @ :20 rest
--->Middle 25 stroke other than freestyle
(300)

100 cool down

Total: 1,000