Distance Freestyle Delight

Ryan Woodruffryan.d.woodruff@gmail.comLCMWarmup - 400 swim, 4 x150 d-s-b, 4 x 50 20m sprint/30 m easy all @:20 rest2 x 800 @ 10:15/10:30 (1:16 and 1:19 base) #1 negative split, #2 broken, fast with :30 rest at 400 mark2 x 100 at Pmile+2 @ 1:302 x 600 @ 7:45/8:00 (1:17 and 1:20 base) # 1 negative split, # 2 broken, fast with :20 rest at 300 mark4 x 100 at Pmile+1 @ 1:302 x 400 @ 5:15/5: