W/U:
400 loosen
200 IM drill/kick by 50 to loosen
1st 1500:
5 X 100 @ 1:25
5 X 100 @ 1:25
500 cruise @ 8:00
5 X 100 @ 1:25
5 X 100 @ 1:25
Set II - recovery:
3 X 200 pull @ 3:15 or :30rest
2nd 1500:
600 @ 9:00
3x100 start at 600 pace and descend 1-3 @ 1:35
300 @ 4:30 (goal is to hold pace of the last 100 previous)
6x50 @ odds: moderate/ez even: fast! @ :50
300 @ 4:30 (goal is to hold pace of the last 100 previous)
6x50 @ odds: moderate/ez even: fast! @ :50
Cool down / loosen / hot tub as needed