Workout

Warm-up (400)
400 choice

Set (800)
8 x 100
2 rounds
...Kick on 2:00
...50 drill/fr on 1:40
...2 free on 1:30
 
Set (1800)
2 rounds
200 on 3:00
300 on 4:15
400 on 5:20
 
Set (300)
6 x 50
...Alt 2 free on :40/:50

Cool-down (100)
100 EZ