Workout

Warm-up (500)

Set (800)
200 Free 3:10
4x50 descend :50
200 Free 3:10
4x50 ascend :50

(600)
6x100
odds: 1:30
evens: 1:40

(1000)
1x50 FAST 1:00
1x50 Easy 1:00
2x50 FAST 1:10
2x50 Easy 1:00
3x50 FAST 1:20
3x50 Easy 1:00
extra 1:00
100 FAST for time
100 Easy
50 FAST Kick 
50 Easy Kick

Set (100)
EZ 100 choice