Workout

Warm Up (500)
10 x 50's on :50 

Set (600)
6 x 100 pull on 1:30

Set (1000)
4 x 250's on 3:45
...200 free + 50 kick
 
Set (700)
4 rounds
100 free on 1:30
75 fast on 1:00

Cool-down (200) 
200 EZ