Workout

Warm-up (600)
400 choice 
200 kick

Set (200)
4 x 50 build on: 55

Set
4 x 200 on 3:30
100 easy
6 x 100 on 2:00
…1/4. technique  2/5. negative split  3/6. hard
100 easy
8 x 50 on 1:00
…odds: tech
…evens: FAST

Cool-down (200)
200 easy