Workout

Warm-up (500)
200 choice
2 x 150 on 2:30 
...50 k/ 50 s/ 50 k
 
Set (600)
2 rounds
5 x 50 fr 45/40/35/35/55
Easy 50

Set (600)
4 rounds
4 x 25 on 30 
#1 Build to 90% 
#2 Easy
#3 Hard 12.5  
#4 Easy
Easy 50
 
Set (800)
4 rounds 
75 on 1:30 (Easy)
25 on 30 (No breath, Build to 90%)
25 on 50 (Hard 12.5)
25 on 30 (Easy)
50 on 40 (Hard)

Set (300)
6 x 50 on 1:00
(#1 Hard 
#2 + #3 Easy 
 #4 Hard  
#5 + #6 Easy

Cool-down (200)
200 EZ choice