Workout

Warm up (400)
400 choice

Set (600)
2 rounds
2 x 100 free on 1:40
2 x 50 on 1:00
...kick\50 drill

Set (2000)
3 x 300 Build on 4:45
3 x 200 on 3:15
...Descend 1-3
10 x 50 on 1:00
... Alt FAST/Easy

Cool down (200)
200 easy