10-8-22 Negative Split -Speed.

Warm-Up 900/22:00
200 Loosen
100 Choice
8x50 @ 1:00-1:30
-Odds Drill 
-Evens Build
8x25 Choice of stroke @ :30-:45
-Odds Build 
-Evens Fast
Kick 400/12:00
8x50 25 Fly 25 Free Kick @ 1:30
Pull With Paddles 900/18:00
9x100 Free Style W/ (Paddles And Strong Kick)  @1:30-2:30
1# 8 Count Kick Per Stroke Cycle
2# 6 Count kick
3# 4 Count kick
4# 2 Count kick
Speed 1200/30:00
Choice Stroke (Fins) 
6 Rounds
2x75 Neg Split @ 2:00
2x25 All Out @30:-:45
Sprint Cycle 400/12:00
8x50 @1:30-2:00
1. Smooth
2. All Out
3. Build
4. All Out
Cool Down 200/4:00
200 Easy

4000 Yards 85 Minutes