Workout

Warm Up (400)
400 CATCH-UP free
 
Set (600)
12 x 50's on 1:00
...descend 1-3

Set (1800):
4 rounds
4 x 50's free on :55
100 FAST on 1:45
2 x 50's EZ on 1:00
50 FAST kick on 1:30

Cool-down (200)
200 EZ