Workout

Warm-up (500)
300 catch-up
200 kick

Set (800)
4 x 150 on 2:30
...50s/50k/50s
2 x 100 Free on 1:30

Pull Set (1600)
500 pace r:30
400 build r:20
300 pace r:15
200 build r:10
100 FAST
100 easy

Set (300)
4 rounds
25 sprint on :30
50 kick on 1:15

Cool down (200)
200 ez choice