Workout

Warm-up (800)
400 choice 
4 x 50 drill r:10 
4 x 50 kick r:10 

Set (moderate)(700) 
Pull 2 x 300 r:20 (3cb) 
100 EZ 

Set (1500)
4 rounds- rest 1:00 between rounds 
3 x 50's hard (80-85%) on 1:30 
100 Moderate 
3 x 25 harder (85-90%) on :45 
50 EZ 

Set (400)
4 x 100 choice on 2:00 
 
Warm-down (200)
100 Moderate 
100 EZ