Workout

Warm up (400)
2 rounds
50 free/50 nonfree/100 kick
 
Set (400)
8 x 50s on 1:00
Odds – drill
Evens – kick (fast)
 
Set (1200)
4 rounds
4 x 75 strong on 1:00
…ascend :05 each 75  
…1:00 rest between rounds

Set (1200)
8 x 150s on 2:10/2:15/2:30/2:45
…#1, 5- fast 25, moderate 125
…#2, 6- fast 50, moderate 100
…#3, 7- fast 100, moderate 50
…#4, 8- fast 150

Cool-down (200)
200 EZ