Workout

Warm-up (500)
10 x 50's on :55

Set (400)
6 x 50 kick on 1:10
...no board-balance on side
100 choice drill 

Set (300)
300 pull 
...3cb on odd, 5cb on even 50's
...negative split 

Set (900)
6 x 150 free on 2:30
...1-4 hold steady pace
...5-8 last 50 FAST

Set (200)
4 x 50 choice on 1;30
...ODD 25 FAST/25 EZ
...EVEN 25 EZ/25 FAST

Cool-down (400)
400 Moderate to EZ s