Workout

Warm up (1000):
400 free
(2x)3 x 100
1- kick on 2:10
2- back/free on 1:40
3- free on 1:30

Set (1900):
300 fast kick on 6:00
200 free build on 3:00
100 free solid on 1:25
EZ 50
300 free build on 4:30
200 fast kick on 4:00
100 free soild on 1:25
EZ 50
300 free build on 4:30
200 free soild on 2:50
100 FAST kick  

Set (400)
Pull 400 free
...build and descend 100's

Cool-down (200)
200 easy