Warm-up (600) 400 free 200 pull (3,5,7,5 cb by 50's) Set (400) 4 x 100 Kick on 2:00 ...last 25 Fast Set (1000) 4 Rounds: 3 x 50's ... Descend 1-3 100 Negative Split Set (400) 8 x 50 on 1:00 ...2 under water breaststroke pulls ...skull to 25, ...then 25 ALL OUT Free Set (400) 4 rounds 50 swim - last 20 meters fast 2 x 25 ALL OUT Warm-down (200) 200 EZ |