Workout

Warm up (500)
10 x 50 on :50
...build

Set (400)
4 x 100' r:10 sec.
...1-2 drill
...3-4 build

Set (1500)
1 x 75 hard
50 EZ
1 x 50 hard
50 EZ
1 x 100 hard
50 EZ

Set (200)
8 x 25 on :45
...ALL FAST

Cool-down (200)
200 EZ choice