Workout

Warm-up (500)
300 Free
200 kick

Set (600)
4 x 150's on 2:30
…50 drill/50 dps/50 build
 
Set (1500)
200 build on 3:20 
…then 2 x 50 fast on 1:00
300 build on 5:00
…then 4 x 50 fast on 1:00
400 build on 7:00 
…then 6 x 50 fast on 1:00
 
Set (200)
2 rounds
4 x 25's on :40
...easy/fast
...fast/easy
...all easy
...all FAST

Cool-down (200)
200 ez