Workout

Warm-up (500)
500 choice

Set (400)
4 x 100 on 1:45
...25 build/25 fast

Set (1500)
3 rounds
100 HARD
100 EZ
…4:00
50 HARD
50 EZ
…on 2:00
100 HARD
100 EZ
…on 4:00

Set (300)
Kick 6 x 50's on 1:20
...w/FINS
...25 under/25 BLAST

Cool-down (200)
200 EZ choice