Swim

600 SKDS

4 x 50 build

500 @ R 7:30 W 8:45

5 x 100 @ R 1:30 W 1:45 (should finish each 100 on 500 pace -5)

400 @ R 6:00 W 7:00 B 8:30

4 x 100 @ R 1:30 W 1:45 B 2:15 (should finish each 100 on 400 pace -5)

300 @ R 4:30 W 5:45 B 6:15

3 x 100 @ R 1:30 W 1:45 B 2:15 (should finish each 100 on 300 pace -5)

200 @ R 3:00 W 3:30 B 4:15

2 x 100 @ R 1:30 W 1:45 B 2:15 (should finish each 100 on 200 pace -5)

1 x 100 @ R 1:30 W 1:45 B 2:15

1 x 100 @ 100 pace -5

5x100, 3x100, 1x100 may be pulled

cool down 200 easy