Workout

Warm-up (600)
400 CATCH-UP Free
200 kick

Set (600)
4 X 150's on 2;15
...100 Fr/50 kick  

Set (2100)
3 rounds
200 moderate on 3:00
4 X 125's on 1:45 
...descend 1-4 
...1 rest between rds

Cool-down (200)
200 EZ choice