Workout

Warm-up (600)
400 catch-up free
4 x 50 kick on 1:00

Set (600)
4 X 150's on 2:30 
...50 Fr, 50 BK, 50 Fr

Set (1400)
2 rounds
300 pace on 4:30, 
100 EZ on 1:45, 
200 fast on 2:45, 
2 X 50's on 1:15
...FAST kick
EZ 100

Set (400)
8 x 50's choice
…ood FAST on 1:00
…even EZ on 1:30

Cool-down (200)
200 EZ