Workout

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

Set (1000)
2 rounds
3 x 100 on 1:45 
...25 kick/75 free
kick done as:
...8 kick switch on side
4 x 50 on 1:00 
...6/8/10/12 strokes no breath sprint
...rest of way easy

Set (1700):
300 on 4:30       
50 on :50              
300 on 4:30       
100 on 1:30
300 on 4:30
150 on 2:10
300 on 4:30
...descend 300's 1-4

Cool-down (100)
100 EZ