Workout

Warm up (500)
10 x 50 on :50

Set (800)
400 pull
2 x 200 kick

Set (1600)
2 rounds
3 x 25 on :30
3 x50 on :45
3 x75 on 1:00
3 x100 on 1:20
EZ 50 

Cool down (300)
6 x 50
Moderate to easy