April 3, 2010

I should just keep this window open all the time. Otherwise I forget to do things.

1x400 warm up--100 kick, 100 drill, 100 pull, 100 swim

16x25's descend 1-4, your choice of stroke; @:30 (:40)

3x200's negative split (2nd half faster than the 1st); @3:30 (3:50, 3:00)

3x300's descend 1-3 (by 300's), the last 300 should be all out; @:30-:45 rest

3x400's pace, try to hold the same exact time on each one (not a slow time!); @ :40-:50 rest

1x500 cool down--ascend...start strong un-build to easy

Total yardage: 4,000