Workout

Warm up (200)
200 free

Set (600)
12 x 50 on :50
…odds- 25 kick/25 free
…evens- 25 drill/25 free

Set (1600)
2 rounds
3 x 50 hard kick on 1:00
150 build on 2:10
3 x 100 free  
...1:20/1:30/1:15
200 easy on 4:00 

Set (600)
2 x 300 pull
…descend 1-2
...rest 20 sec.

Cool-down (400)
200 kick
200 EZ