Workout

Warm Up (900): 
300 choice 
2 x 50 kick on 1:15  
200 choice 
2 x 50 drill on 1:00 
100 choice 
2 x 50 build on 1:00 

Transition Set (500): 
5 x 100 on 1:45 
…descend 1-5 

Main Set (1400)
200 moderate 
4 x 50 fast 
200 moderate 
4 x 100 fast 
200 moderate
4 x 50 fast 

Set (300)
300 kick 
…last 100 no fins

Cool-down (200)
200 ez