Workout

Warm Up (600)
400 free
200 kick

Set (600)
3 rounds
4 x 50 on :50
50 (6 strokes hard, rest easy)
50 (10 strokes hard, rest easy)
50 easy
50 HARD build

Set (1900)
6 x 100 on 1:35 - :05 off ea 100 so #6 on 1:15
100 kick on 2:00

6 x 75 on 1:10 - :05 off ea 75 so #6 on :55
2 x 75 kick on 1:30

6 x 50 start on :50 - :05 off ea 50 so #6 on :35
3 x 50 kick on 1:00

6 x 25 start on :40 - :05 off ea 25 so #6 on :20
4 x 25 kick on :30

Cool-down (200)
200 choice