Workout

Warm Up (600)
400 free
200 kick

Set (600)
12 x 50’s on: 50
…odd - free build
…even - stroke
 
Set (1800)
4 x 75 build on 1:00
4 x 25 on: 30 at 200 pace/75%  
--
2 x 100 build on 1:30
4 x 50 on 1:00 …1 FAST, 2 easy
--
4 x 75 build on 1:00
4 x 25 on :35 …descend to FAST
--
2 x 100 build on 1:30
4 x 50 on 1:00 …2 FAST, 1 Easy
--
4 x 75 build on 1:05
4 x 25 on: 40 …ALL OUT
--
2 x 100 build on 1:30
4 x 50 on 1:00 …ALL OUT

Set (300)
6 x 50 kick on 1:00
...25 fast/25 easy

Cool-down - 200 choice