Workout

Warm-up (600)
400 catch-up free
4 x 50 kick on 1:00

Set (900)
6 X 150's on 2:15 
...50 Fr, 50 BK, 50 Fr

Set (1800)
2 rounds
300 pace on 4:30
100 EZ on 1:45 
200 fast on 2:45 
100 EZ on 2:00
2 X 50's on 1:15
...FAST kick
EZ 100

Set (300)
6 x 50's choice
…ood FAST on 1:00
…even EZ on 1:20

Cool-down (400)
200 CATCH-UP
200 EZ