Warm Up (500) 10 x 50's r:5 sec Set (400) 8 x 50's kick on 1:00 ...25 easy/25 hard Set (800) 2 x 400 pull …rest 15 sec. ...descend 1-2 Set (1200) 6 x 200's free on 2:45 ...descend 1-4 Set (300) 12 x 25’s on :20/40 ...alt fast/ez Cool-down (200) 2 x 100 free ...ascending resting 10 sec |