Workout

Warm-up (500)
300 free
200 kick

Set(400)
8 x 50's on :50 
...25 mod/25 fast 

Set (200)
Kick 4 x 50 on 1:15 
 
Set  (1600) 
4 rounds
6 x 50’s on :55
...descend 1-3
100 easy  
 
Set (400)
Pull 4 x 100’s 
..3cb, 5cb on 3rd 100

Cool-down (100)
100 EZ