Workout

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

Set (1000)
2 rounds
8 x 50's free on :45
2 x 50 HARD kick on 1:15

Set (1000) 
…2 rounds
4 x 50's on 1:00
...build to fast 
100 easy 
2 x 100 SPRINT on 2:00

Set (500)
500 Moderate Pull
...5 cb 

Cool-down (200)
200 EZ choice