400 Pull long and slow - breath every 3/5 300 Kick (200 IM/100 choice)
200 "negative split" and maintain stroke count
6 * 10 kicks against wall then great underwater 2 fast strokes then finish the 25 long
3 * thru
450-500 kick on 11:00 25 strong - 25 easy 50 strong - 50 easy
75 strong - 75 easy 100 strong - 50/100 easy
200 Swim on 4:00
1st 50 4 fast strokes (1/2 if breast or fly) 2nd 50 8 fast strokes 3rd 50 12 fast strokes 4th 50 16 fast strokes
4 * 25 easy speed with fins on 1:00
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