Workout

Warm-up (500)
300 free/100 kick/100 drill

Set (400)
8 x 50 on :55
...alt 50 free/50 drill

Set (2100)
300 on 4:30
4 x 50 descend on 1:00
100 hard kick on 2:15
200 on 3:00
4 x 100 descend on 1:45
100 hard kick on 2:15
100 on 1:30
4 x 150 descend on 2:15
100 hard kick on 2:15

Cool-down (200)
200 EZ