Warm Up:300 -1x150 (50 breast, 50 free, 50 breast)--1x150 (50 kick, 100 pull)
Main Set:1x400 steady effort (:30 rest)
3x200 descending (:30 rest)
4x100 descending (:20 rest)
6x50 descending (:20 rest)
Cool Down: 300 (easy)--1x150 (50 breast, 50 free, 50 back easy)--1x150 (100 pull, 50 free)Total Distance: 2300m
