Workout

Warm up (600)
400 CATCH-UP Free
4 x 50 kick on 1:00 

Set (1000)
2 rounds
3 x 100 on 1:30
... descend (-:05)
2 x 75 on 1:00 
...ascend (+:05)
2 x 25 SPRINT on 1:00

Set (2400)
3 rounds 
4 x 100 on 1:20  
...descend (-:05)
4 x 75 on :55
...ascend time (+:05)
4 x 25 SPRINT on 1:00

Cool-down (200)
200 EZ choice