Workout

Warm-up (500)
300 choice
200 Kick

Set (1000)
2 Rounds:  
2 x 100 build on 1:30
6 x 50's on :45
…descend 1-3, 4-6
 
Set  (1650)
22 x 75's  
..build/hold steady pace
…rest 10 sec.
…minus 3:30
 
Cool-down (300)
100 kick
200 EZ choice