Workout

Warm-up (500)
300 free
200 kick

Set (400)
8 x 50 on 1:00
…odds- 25 kick/25 free
…evens- 25 drill/25 free

Set (1600)
2 rounds
3 x 50 hard kick on 1:15
150 build on 2:30
3 x 100 free  
...1:30/1:25/1:20
200 easy on 4:00 

Set (600)
2 x 300 pull
…descend 1-2

Cool-down (100)
100 EZ