Workout

Warm-up (600)
20 x 50's
4 on 55/4 on 50/4 on 45/4 on 40

Set  (1600) 
4 rounds
6 x 50’s on 1:00
...descend 1-3 to ALL OUT
100 easy on 2:00 
 
Set (400)
4 x 100’s on 1:30
...moderate pull
..3cb 

Set (300)
12 x 25 on :30
…odd ALL OUT SPRINT
…even EZ

Cool-down (200)
200 EZ