12-27-22 I.M And Negative Spit Free(Another Long One)

Warm-Up/1200.26:00
3x
200 Swim @4:00 
100 I.M ,Pull, OR Drill @2:00
100 Kick @2:30-3:00
I.M Or Choice Stroke Ladder 900/25:00
100 I.M   @2:45-3:00
150  I.M @3:00-3:30
200  I.M @5:30
200  I.M  @5:30
150 I.M @3:00-3:30
100 I.M @2:45-3:00
Main Set / 2150 37:00
3x100 15 Seconds Rest 
1x150 Negative Split
3x100 10 Seconds Rest
1x150 Negative Split`
3x100 5 Seconds Rest
1x150 Negative Split
1x200 smooth  @ 4:30
1x300 Fast Negative Split
Cool Down 200/5:00
4x25 Scull
4x25 Kick
4450 Yards 93 minutes