Workout

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

Set (900)
6 x 150’s Descend 1-3
… 2:00, 2;10, 2:20

Set (1300)
200 Free 3:00
...negative split
6 x 50’s Free on: 45
...descend 1-3
200 Free 3:00
...negative split
4 x 50’s free 
...2 on: 45 2 on: 40
...hold soild pace
200 Free 3:00
...negative split
2 x 50’s on: 40
...FAST

Set (400)
400 kick

Cool-down (200)
200 EZ