This was my first workout in about 2 months and it KILLED me. It's a good one though. 

200 choice, 200 25k/25d, 200 choice, 200 25k/25d

16x25 4 each stroke on :30 - #1 kick, #2 drill, #3 build, #4 fast

8x50 2 each stroke on 1:00 - #1 25k/25d, #2 25 build/25 hard

400 IM, 50 build, 50 hard

50 EZ

8x50 (same as above)

16x25 (same as above)

100 EZ

800 kick, descend by 200, 100 free, 100 no free