Workout

Warm-up (600)
2  rounds
2 x 100 FR on 1:40
2 x 50 kick on 1:05

Set (400)
8 x 50 on :50

Set (2000)
10 x 200's - Fast/pace
200 Fast Choice on 4:30
200 Pace on 2:45

Warm down (200)
200 Easy