Workout

Warm-up (600)
400 free
200 kick

Set(400)
8 x 50's on :50 
...25 mod/25 fast 

Set (200)
kick 4 x 50 on 1:00 
 
Set  (1600) 
4 rounds
6 x 50’s on :45
...descend 1-3
100 easy on 2:00 
 
Set (400)
Pull 4 x 100’s 
...on 1:15
..3cb 

Warm-down (200)
200 EZ choice