Workout

Warm Up (600)
400 free
200 kick

Set (400)
4 x 100 on 1:30
...descend 1-4

Set (800)
2 rounds  
50 Kick 1:00
150 easy 2:30
200 FAST 2:30
 
Set (800)
2 rounds
200 easy 4:00
150 moderate 2:30
50 FAST 1:30

Set (500)
500 pull
…moderate
…3cb

Cool-down (200)
200 EZ choice