Workout

Warm Up (600)
12 x 50's on :50
 
Set (1200)
12 x 100 on 1:30
...last 15m HARD

Set (1200)
6 rounds
50 fast kick on 1:10
100 FAST on 1:20
50 scull on 2:00

Cool-down (200)
200 EZ