Warm Up (500) Swim 10 x 50's on :50 Set (800) 8 X 100 ...50 stroke,50 kick 1:30 Set (2000) 2 x 400 on 6:00 2 x 300 on 4:30 2 x 200 on 3:00 2 x 100 on 1:30 ...#1 swim negative split ...#2 swim faster than first Cool-down (200) 200 EZ