Workout

Warm Up (600)
300 choice, 100 kick, 
100 drill  

Set (400)
8 x 50 flutter kick on 1:15
…small fast kicks

Set (600)
12 x 50
4 on 1:15
4 on 1:05
4 on :55
…keep steady pace 
...or descend 1 - 4

Set (300)
150 on 2:30
3 x 50
…round 1 50s on 1:00
…round 2 50s on :50
…descend 1-3 

Set (400)
4 x 100
…#1 on 1:45 1st 25 fast => cruise
…#2 on 2:00 1st 50 fast => cruise
…#3 on 2:15 1st 75 fast => cruise
…# all fast

Cool down 200 ez