Warm Up (600) 12 x 50's on :50 Set (900) 6 x 150’s on 2:00/2:15/2:30 …descend 1-2 Set (1300) 200 Free 3:00 ...negative split 6 x 50’s Free on: 45 ...descend 1-3 200 Free 3:00 ...negative split 4 x 50’s free 2 on:45 2 on:40 ...hold soild pace 200 Free 3:00 ...negative split 2 x 50’s on:35 ...FAST Set (400) Kick 8 x 50 on 1:05 ...no fins Cool-down (200) 200 EZ |