Workout

Warm Up (600)
400 free
200 kick

Set (600)
3 rounds
4 x 50 free
…2 on 55, 2 on 45

Set (1000)
2 rounds, 
300 on 1:30 base (4:30), 2nd round (4:15)
200 on 3:00
...last 50 kick

Set (1000)
2 rounds
2 x 200 on 3:00, 2nd round 2:50
100 kick on 2:00
 
Cool-down (200)
200 EZ