Workout

Warm-up (300)
100 fr
100 dr- catch up 
100 k

Set  (700)
6 x 50 on 1:00
...25 1 breaths/ 25 ez
8 x 50 on :50
...25 ez/ 25 fast

Set
3 rounds
3 x 100's  
R1-1.40 
R2-1.30 
R3-1.20
1 x 100 on 2:00
 
Set (200)
4 x 50's all out 
...:15 rest

Cool Down (200)
200 choice