Workout

Warm up (600)
12 x 50 on :50

Set (400)
8 x 50 kick on 1:15

Set (3200)
8 rounds
4 x 100
...1-3 on 1:40
...4 on 2:00 (hard)

Set (400)
8 x 50 on 1:30
...odd 50's Fast
...even 50's EZ

Cool-down
Lane line switch