Workout

Warm Up (600)
400 CATCH-UP free
200 kick
 
Set (900)
12 x 75's on 1:00
...descend 1-3

Set (1800):
4 rounds
4 x 50's free on :45
100 FAST on 1:20
2 x 50's EZ on 1:00
50 FAST kick on 1:00

Cool-down (200)
200 EZ