Workout

Warm-up (600)
400 catch-up free
4 x 50 kick on 1:00

Set (600)
4 X 150's on 2:10 
...50 Fr, 50 BK, 50 Fr

Set (1800)
2 rounds
300 pace on 4:00, 
100 EZ on 1:30, 
200 fast on 2:30, 
4 X 50's on 1:00
...FAST kick
EZ 100

Set (300)
4 rounds
...25 fast any stroke on :20, 
...EZ 50 on 1:00 

Cool-down (200)
200 EZ