200 Loosen
2x100 Kick @ 1:45-2:00
200 Pull - Count Strokes
2x100 IM @ 1:45-2:00
8x25 Sprint Cycle @ :30
Aerobic: 2700/54:00
1x400 Negative Split (2nd 200 Faster than 1st) @ 6:00-8:00
2x(2x75 Max Efficiency Free @ 1:00-1:30 (short rest - think less than :10r)
(1x50 Build @ 1:00
2x200 Negative Split (2nd 100 Faster than 1st) @ 3:00-4:00
2x(2x100 Max Efficiency Free @ 1:20-2:00 (short rest - think less than :10r)
(1x50 Build @ 1:00
4x100 Negative Split (2nd 50 Faster than 1st) @ 1:30-2:00
2x(2x125 Max Efficiency Free @ 1:40-2:30 (short rest - think less than :10r)
(1x50 Build @ 1:00
IM Variation - Negative Split as IM + 50s Build IMO
Finishing Speed: 400/8:00
2 Rounds:
2x25 Fast, easy @ :30
2x25 easy, Fast @ :30
4x25 O:easy E:Fast @ :30
Warm-down: 400/8:00
400 easy
