Workout

Warm-up (1000)
600 free 
8 x 50's kick on 1:15 

Set (1000)
500 pull on 7:30 
...moderate 
...5 cb 
EZ 50 on 1:00
4 x 100's choice on 2:00 
...descend 1-2 
EZ 50 

Set (600)
12 x 50's on 1:30 
...odd HARD 80% 
...even RACE 
...GOOD TURNS 

Cool-down (400)
200 moderste 
200 EZ