Workout

Warm-up
400 CATCH-UP Free
200 kick

Set
8 x 50 on :55
...Easy/Hard, Hard/Easy
...All Hard, All Easy

Set (2000) BUILD and DESCEND
3 x 100s on 1:30
2 x 200s on 3:00
1 x 300 on 4:30
1 Minute Rest
1 x 300 on 4:30
2 x 200s on 3:00
3 x 100s on 1:30

Kick Set
100 Moderate Kick
200 Kick
...25 Easy, 25 Hard, 50 Easy
...50 Hard, 25 Easy, 25 Hard

Cool-down (200)
200 EZ