Workout

Warm-up (900)
400 free
2 x 150 on 2:30 (50 kick/ 50 swim/ 50 kick)
2 x 100 IM on 1:30
 
Set (500)
2 rounds
5 x 50 on 45 / 40 / 35 / 35 / 55

Set (300)
3 rounds
4 x 25 on 25 
...#1 Build to 90% / #2 Easy / #3 Hard 12.5 / 
#4 Easy

Set (1200)
4 rounds
- 75 on 1:30 (Easy)
- 25 on 25 (No breath, Build to 90%)
- 25 on 25 (Hard 12.5)
- 25 on 25 (Easy)
- 50 on 35 (Hard)
Easy 100 kick
 
Cool-down (200)
Easy 200