Warmup (500) 10 x 50 rest 2 red marks …all drill and pick at least one you hate Set (1000) 10 x 100 IM …1-3 on 1:45 …4-7 on 1:30 …8-10 on 1:40 Set (2000) 5 x 400 …#1 on 5:45 …#2 on 5:30 …#3 on 5:20 ...#4 on 5:30 …#5 for time 200 cool down