Workout

Warm up (500):
200 free
2 rounds
150 free/50 kick 

Set (1400)
2 rounds
2 x 50 build on 1:00
300 pace on 4:30
2 x 100 build on 2:00
100 FAST

Set (600)
12 x 50's om 1:00
...25 moderate/25 build to race

Set (300)
300 kick
...last 100 no fins

Cool-down (200)
200 EZ