Warm-Up (600) 2 Rounds 100swim/100 drill 100 kick Set (500) Pull 500 Negative split by 100 Set (2000) 2 Rounds: 300 on 5:00 ...build by 100 ...Middle 100 IM 4 x 100 free on 1:30 ...descend 1-4 100 EZ on 2:00 200 IM on 3:30 ...HARD Cool-down (200) 200 EZ choice drill |