W/U- 600 yards 200 free 100 IM kick 12x25 IM drill (fly) one left, one right, one full (back) 6 right arm, 6 left arm (breast) breast with flutter kick (free) 6 right arm, 6 left arm Pre-set- 800 yards 400 IM 6:00 25 kick, 50 drill, 25 swim IM order 4x100 free 1:25 negative split per 100 Main set- 2400 yards 2 rounds 4x150 2:15 100 IM, 50 free 6x100 1:20 hold under 1:13 |