All in Yards
Warm Up - 500
Warm Up - 12 X 75 (swim,something, swim) 10 seconds rest.
Kick 10 X 25 Fast tightest interval possible.
Easy 100
Main Set
3 X 400 Base
3 X 300 Base for first 2 Base minus 5 for the last one.
3 X 200 Base for first 2 Base minus 10 for the last one.
No breaks at all.
Recover
Total Yards: 4, 200 yards
It's a good life....
Dave
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