Workout

Warm-up (500)
300 free  
4 x 50 kick on 1:00

Set (500)
2 rounds
2 x 100 free on 1:45
1 x 50 HARD kick on 1:30

Set (1200) 
…3 rounds
150 free on 2:30
...Ez/mod/hard by 50’s
50 easy on 1:30
4 x 50 SPRINT on 1:30

Set (600)
Pull 6 x 100 on 1:30
...odd 5cb 
...even 3cb

Cool-down (200)
200 EZ choice