Workout

Warm up (500)
10 x 50's. r:10sec
...25 free/25stroke

Set (400)
4 rounds
4 x 25 on :30
...Build, breakout, 5y blast, choice

Set  (1200)
4x50 1 fast, 3 easy  on 50
4x50 2 fast, 2 easy on :55
4x50 3 fast, 1 easy on 1:00
4x50 all fast on 1:05
3x50 all fast on 1:15
2x50 all fast on1:20
1x50 fast on 1:30
150 easy, middle 50 kick

Set (500)
500 pull
...3 cb

Sprint Set (200)
8 x 25 on :40
...under-overs

Cool down (200)
200 easy choice