50s (again)

C'mon, Sickie--let's do something l.o.n.g.e.r!

Warm Up:
3x400
1. 400 free
2. 400 but free
3. 400 IM kick
1 min rest b/tw each
Main Set:
3xthru
4x50s
100 freezy
1st is base +5
2nd is base
3rd is base -5
rest b/tw each set ~1 min
Cool Down:
100 easy
Total: 2300 m