Workout

Warm-up (400)
400 choice 

Set (500)
25 fast, 25 easy 
50 fast, 50 easy 
75 fast, 75 easy 
100 fast, 100 easy 

Set (1200)
6 x 200 pull on 3:00 (d1-3) 

Set (400)
8 x 50 kick free on 1:00 

Set (600)
6 x 100 (or 75) free 
...2 on 1:20
...2 on 1:15
...2 on 1:10 

Cool-down (400)
200-400 Easy