Workout

Warm Up 
300 choice, 100 kick, 100 drill on 10:00

Set
8 x 50 flutter kick on 1:15
…small fast tight kicks

Set
12 x 50
…4 on 1:00 / 4 on :55 / 4 on :50
…keep steady pace or descend 1 - 4

Set
2 rounds
150 on 2:30
3 x 50
…round 1 50s on :50
…round 2 50s on :45
…descend 1-3 both rounds

Set
4 x 100
…#1 on 1:50 1st 25 fast => cruise
…#2 on 2:00 1st 50 fast => cruise
…#3 on 2:10 1st 75 fast => cruise
…# all fast

Cool down 200 ez