Workout

Warm-up (600)
OYO
10 minute choice

Set (600)
2 rounds
100 back on 1:45
4 x 50 kick on 1:05

Set (1400)
2 rounds
2 x 200 on 3:30
...150 free/50 non free 
4 x 50 free build on 1:00
100 FAST choice 

Set (400)
8 x 50's drill on 1:00
...catchup stroke
…steady kick

Cool-down (200)
200 EZ choice