Workout

Warm Up (600)
12 x 50's on :50 

Set (600)
2 x 300 pull on 4:15

Set (1000)
4 x 250's on 3:45
...200 free + 50 kick
 
Set (800)
8 x 100's free on 1:20   
...d1-4

Cool-down (200) 
200 EZ