Workout

Warm-up (500)
300 free CATCH-UP!
4 x 50 kick on 1:00
 
Set (900)
2 rounds
8 x 50's free on :45
1 x 50  kick on 1:20
…HARD

Set (1000) 
...4 rounds
2 x 50's on :45
...build to fast 
50 easy 
100 on 3:00
...SPRINT 
  
Set (300)
300 Moderate Pull
...5 cb 

Cool-down (100)
100 EZ choice