Workout

Warm Up (600)
12 x 50's on :55

Set (800)
200 Free on 3:15
4 x 50 descend on :50
200 Free on 3:00
4 x 50 ascend on :50

Set (600)   6 x 100
odds: on 1:20
evens: on 1:40

Set (600)
1 x 50 FAST 1:00
1 x 50 Easy 1:00
2 x 50 FAST 1:10
2 x 50 Easy 1:00
3 x 50 FAST 1:20
3 x 50 Easy 1:00

Set (300)
100 FAST for time
100 Easy
50 FAST Kick 
50 Easy Kick

Cool down (100+)