Workout

Warm Up (600)
12 x 50's on :55
 
Set (600)                               
2 x 300 pull on 4:30                            
…3 cb                           
…d-1-2                          
                                
Set (1800)                              
2 rounds                                
8 x 50's kick on 1:10                           
…d1-4, 5-8                              
100 EZ                          
4 x 100's on 1:30/140/150                              
…d1-4 to race                           
…EZ 50                          
                                
Cool-down (200)                         
200 moderate to EZ choice