Warm-up: 10 minute swim
Drill/Warm-up: 12×50 done as 3 rounds of 4. 1st round on cruise+15, 2nd round on cruise+10, 3rd round on cruise + 5
Main set: 2 Rounds of 400, 300, 200 Focus on negative splitting each one. Choose an interval that gives about 20 seconds rest after each interval.
Swim Down: 200 IM and 300 swim down.
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