Workout

Warm Up (300) 5 mins

Set  (600)
4x100 free on 1:30
...build
2x100 kick on  2:00

Set (600)
4x25 HARD kick :30
4x25 breath control :30
3x100 d1-3 1:20
2x50 ascending

Set (1300)
Pull 2 x 500 on 6:30
...D1-2
1x200 on 3:00
...neg split
1 minute break
1x100 
...ALL OUT

Cool-down (200)
200 ez choice