Workout

Warm-up
10 x 50 on :50
4 x 150 kick 1st and last 25 on 2:30

Main Set
8 x 50 pace at :40, on :50 
10 x 50 pace at :37, on 1:00 
50 Easy
6 x 50 pace sub :33, on 1:05
50 Easy
6 x 50 pace sub :33, on 1:05

Warm-down
200 Easy