Warm-up (600) 400 swim …50 free/50 drill 200 kick Set (600) 4 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 :45 300 build on 4:15 …negative split …then 6 x 50 pace on :45 400 build on 5:20 …negative split …then 8 x 50 pace on :45 Cool-down (400) moderate to ez 200 kick/200 swim |