Workout

Warm-up (500) 
400 catch –up free
100 kick

Set (500)
2 rounds
100 Free, 75 drill, 50 kick, 
25 choice on 2:45

Set (1500)
3 rounds
Broken 500's on 8:00
3 x 150, then 50 fast.  
1st R - 150's w/20 sec. R.I.
2nd R -150’s  w/15 sec R.I.
3rd R-150’s w/10 sec R.I.
.…build/pace the 150's 
…then 50  FAST

Cool-down (500)  
OYO