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  (1500)
10 x 150's  on 2:30
..build/hold steady pace
 
Cool-down (200)
100 kick
100 EZ choice