Workout

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

Set (900)
2 rounds
8 x 50's free on :45
1 x 50 HARD kick on 1:30

Set (1000) 
…2 rounds
4 x 50's on 1:00
...build to fast 
100 easy 
2 x 100 SPRINT on 3:00

Set (500)
500 Moderate Pull
...5 cb 

Cool-down (200)
200 EZ choice