Workout

Warm-up (500)
400 Free
2 x 50's kick

Set (600)
2 rounds
6 x 50 on 1:10
…25 kick, 25 drill

Set (1800)
 
6 rounds 
50 rest 10 sec
100 rest 20 sec
150 rest 30 sec

Rest 1 minute after round 4.

Cool-down
200 Easy