Workout

Warm-up (500)
300 catch-up
200 pull
...3,5,7,5 cb by 50's

Set (500) 
Pull 400 (5cb) 
EZ 100

Set (1400)
3 rounds 
4 x 50's on 1:00 (80%)  
100 Moderate 2:00
4 x 25 on :40 (90%)  
50 EZ on 1:20

Set (300)
3 x 100 choice on 2:00 
…25 Sprint/50 ez/25 sprint
 
Cool-down (200)
100 Moderate 
100 EZ