Workout

Warm-up (400)
400 free

Set (200)
4 x 50's kick on 1:05

Set (1000)
10 x 100's  
...hold steady pace 1-10
 
Set (1000)
10 x 100's  
…descend 1-5

Set (400)
4 x 100’s on 1:30
…pull

Cool-down
200 EZ choice