Workout

Warm-up (500)
400 swim
…50 free/50 drill
100 kick

Set (900)
6 x 150's on 2:30
…50 drill/50 dps/
50 build
 
Set (1800)
200 build on 3:00
…negative split
…then 4 x 50 pace on :50
300 build on 4:15
…negative split
…then 6 x 50 pace on :45
400 build on 5:20
…negative split
…then 8 x 50 on :40
...FAST
 
Cool-down (300)
moderate to ez
100 kick/200 swim