Workout

Warm Up (400)
100 free/50kick
100 drill/50 kick
100 IM

Set (600)
12 x 50 on 1:00
odds- 25kick/25drill
evens- build

Set (1200)
3 rounds
100 FAST on 2:00
2x 50 easy  on 1:00
100 FAST kick  on 2:30
2 x 50 easy on 1:00

Set (400)
4 x 100 on 1:45
...5cb

Cool-down (200)
EZ 200 choice