Workout

Warm up (600):
2 rounds
100 free/100 drill/100 kick

Set (600)
12 x 50 on :50
…descend 1-3 

Set (1800):
2 rounds
200 on 2:50
4 x 50 kick on 1
150 on 2:10
3 x 50 kick on 1
100 on 1:25
2 x 50 kick on 1
 
Set (300)
Pull 300 free
...5cb

Cool-down (200)
200 EZ choice