Workout

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

Set (600)
6 x 100 pull on 1:30
…odds: steady
…evens: negative split

Set (1500)
3 x 300 on 4:30 
…descend 1-3
100 EZ on 2:00
2 x 200 on 3:00
…descend 1-2
100 EZ
1 x 100 FAST
200 EZ

Set (400)
8 x 50 kick on 1:05

Cool-down (100)
100 choice