Workout

Warm-up (600)
400 Free
200 kick

Set (600)
12 x 50's on 1:00 
...odd 25 easy/25 fast
...even 25 br/25 free

Set (1800)
4 x 25's on 30 (ez)
4 x 50's on 1:00 
...FAST  
4 x 25's on 30 (ez)
4 x 100's on 1:30
...holding a solid pace 
4 x 25's on :30 (fast)
4 x 150's on 2:00
 ...holding a solid pace 
4 x 25's on 30 (ez)
4 x 50's on 1:00 
...all out race

Set (8 mins)
8 rounds
VK 30/30  (no fins)
 
Cool-down (200)
200 EZ