Workout

Warm-up (600)
400 Free
200 kick

Set (600)
4 x 150's on 2:30
…50 drill/50 dps/50 build
 
Set (1800)
200 build on 3:20 
…then 4 x 50 fast on 1:00
300 build on 4:30
…then 6 x 50 fast on 1:00
400 build on 5:40 
…then 8 x 50 fast on 1:00
 
Cool-down (400)
400 moderate to ez