Workout

Warm-up  (500)
300
100 kick
100 drill
 
Set (800)
2 x 400  on  6:00
..pull 3cb
...D 1-2

Set (1400)
100 kick on 2:15
2 x 200 free on 3:15 (80%) 
rest :30

100 kick on 2:30
2 x 150 free on 2:45 (85%)
rest :30

100 kick on 2:20
2 x 100 free on 2:00 (90%)
rest :30 

100 kick on 2:30
2 x 50 free on 1:00 (max)

Cool-down 
100 EZ choice