Workout

Warm up (1200)
2 rounds
200 free/100 kick

3 rounds
2 x 50 build on 1:00
100 descend on 1:40

Set (2100)
300 on 4:30
4 x 150 on 2:30/2:10/2:30/2:00
300 on 4:30
4 x 100 on 1:35/1:30/1:25/1:20
300 on 4:30
4 x 50 on :55/:50/:45/:40

Cool-down
100 easy