Warm-up (500) 400 swim …50 free/50 drill 100 kick Set (900) 6 x 150's on 2:45 …50 drill/50 dps/ 50 build Set (1800) 200 build on 3:20 …negative split …then 4 x 50 pace on :55 300 build on 4:30 …negative split …then 6 x 50 pace on :50 400 build on 5:40 …negative split …then 8 x 50 on :45 ...FAST Cool-down (200) moderate to ez 200 swim |