Workout

Warm Up (500)
10 x 50's r:5 sec

Set (400)
8 x 50's kick on 1:00 
...25 easy/25 hard 

Set (1200)
6 x 200's free on 2:45
...descend 1-4 

Set (300)
12 x 25’s on :20/40
...alt fast/ez

Set (800)
2 x 400 pull …rest 15 sec. 
...descend 1-2 

Cool-down (200)
2 x 100 free 
...ascending resting 10 sec