Workout

Warm Up (600)
12 x 50's on :55
..11mins
 
Set (600)
2 x 100 on 1:40
4 x 50 kick on 1:05
1 x 100 on 1:30
2 x 50 kick on 1:10

Set (1900)
4 rounds
50 on 1:00
50 on :45
50 on 1:00
100 on 1:30
50 on 1:00
150 on 2:30
…descend 150, 1-4

Cool-down (200)
200 EZ choice