Warm up (600) 2 rounds 100 swim/100 drill/100 kick Set (300) 300 pull ...negative split Set (1800) 2 rounds 100 IM on 1:45 3 x 50 kick on 1:00 (#3 FAST) 150 build on 2:30 3 x 100 free on 1:30 ...descend 1-3 200 easy on 4:00 Set (400) 8 x 50 on :55 Cool-down (100) 100 EZ |