Workout

Warm-up (500)
300 free CATCH-UP!
4 x 50 kick on 1:00
 
Set (500)
2 rounds
4 x 50's free on :45
1 x 50 HARD kick on 1:00

Set (1800)
3 rounds  
6 x 100 on 1:30, 1:35, 1:25, 1:40, 1:20, 2:00
…#5 in each round is a SPRINT
  
Set (400)
400 Moderate Pull
...5 cb 

Cool-down (200)
200 EZ choice