Workout

Warm-up (400)
400 choice

Set (600)
6 x 100
2 rounds
...Kick on 2:00
...50 drill/fr on 1:45
...free on 1:40
 
Set (1800)
2 rounds
200 on 3:20
300 on 4:45
400 on 6:00
 
Set (300)
6 x 50
...Alt 2 free on :45/:55

Cool-down (100)
100 EZ