This was intended to be a "recovery" workout, but it is fast-paced enought to be an early-mid season base workout. There's really not much time in here to screw around, so you have to keep it going...

600 warm-up, choice

4X50 1:00  Fly--1st 25 fly, dolphin kick back;
4X50 1:00 Fly/Back;

2X(3X100 IM) 2:15 First IM kick: 2nd IM Drill; 3rd IM Build

4X50 1:00  Back--1st 25 backstroke , backstroke kick back;
4X50 1:00 backstroke/breast

2X(3X100 IM) 2:15 First IM kick: 2nd IM Drill; 3rd IM Build

4X50 1:00 1st 25 breaststroke , breaststroke kick back;
4X50 1:00 Breast/Free

200 Cool Down