Workout

Warm-up (500) 
500 free

Set (1000)
2 x 50 kick on 1:10
200 free on 3:15
4 x 50 drill on 1:00
200 free on 3:15
6 x 50 build on: 50

Set (1700)
3 x 100 on 1:30
1 x 50 ez on 1:00
3 x 100 on 1:25
2 x 50 ez on 1:00
3 x 100 on 1:20
3 x 50 ez on 1:00
2 x 100 on 1:15
4 x 50 ez on 1:00

1 x 100 SPRINT, goal is to go under 1:00

Cool-down
200  EZ choice