Workout

Warm-up (200) 5 mins
200 free 

Set (600)
12 x 50's kick on 1:05

Set (1000)
10 x 100's  on 1:40
...hold steady pace 1-10
 
Set (1000)
10 x 100's  on 1:30
…descend 1-5

Set (400)
4 x 100’s on 1:30
…pull

Cool-down
200 EZ choice