Workout

Warm Up (600)
12 x 50's on :50
 
Set (600)
6 X 100 on 1:20/25/30 
...descend groups of 2

Set (700)
200 free long on 3:00
100 kick all out, for time
4 x 100s free on 1:30/1:15…
... 1 ez, 1 fast, 1ez, 1 fast

Set (1000)
300 free on 4:30
2 x 200s free on 2:45
3 x 100s free on 1:20

Set (300)
6 x 50s on 1:00 
...2 less strokes per 50   
…1 ez, 1 fast
 
Cool-down (200)
200 EZ choice