Workout

Warm Up (600)
3 rounds
50 free/50 nonfree/100 kick

Set (400)
4 x 100 on 1:30
...descend 1-4

Set (900)
3 rounds  
100 Kick 2:30
150 easy 2:30
200 FAST 2:30
 
Set (900)
3 rounds
200 easy 3:30
150 moderate 2:15
100 FAST 1:15

Set (500)
500 pull
…moderate
…3cb

Cool-down (200)
200 EZ choice