600 - 200 swim, kick, swim warmup
2500 - 5 x 500's
1st 500 hypoxic 3 (hypoxic means breathe every 3)
2nd 500 negative split (3:15, 3:10)
3rd - 5 x 100's descending
4th - 5 x 100's descending
5th - 5 x 100's descending
450 - 6 x 75's kick on 1:40
600 - 3 x 200's
1st 200 - hypoxic 5
2nd 200 - hypoxic 6
3rd 200 - hypoxic 7600 - 12 x 50's
4 x 50's on 1:00
4 x 50's on :50 sec
4 x 50's on :40 sec25 Warm down
4775 total
Practices starts! Getting better.
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