Workout

Warm-up (600)
400 free CATCH-UP!
4 x 50 kick on 1:00
 
Set(900)
2 rounds
8 x 50's free on :50
1 x 50 HARD kick on 1:00

Set (1400) 
...4 rounds
2 x 50's on :45
...build to fast 
50 easy 
2 x 100 SPRINT on 3:00
  
Set (400)
400 Moderate Pull
...5 cb 

Cool-down (200)
200 EZ choice