Workout

Warm Up (600)
4 rounds:
100 free ...rest 10 sec.
50 kick ...rest 15 sec.

Set (2000)
4 rounds:
200 on 4:00
…50 drill/50 free  
2 x 100 on 1:45
...50 build/50 hard
2 x 50 on 1:00
...1 easy/ 1 FAST

Set (400)
400 pull
...neg split
...3 cb

Cool-down (200)
200 EZ