Workout

Warm-up (600)
200 free, 200 drill, 200 kick

Set (1100)
2 rounds
2 x 50 build on :45
200 pace on 3:00
2 x 100 build on 1:30
50 FAST

Set (1600)
2 rounds
3 x 75 on 1:10
...descend 1-3
3 x 75 FAST on 1:00

3 x 75 descend 1-3
3 x 50 FAST on 1:00

3 x 75 descend 1-3
3 x 25 FAST on 1:00

Cool-down (200)
200 moderate to EZ