Notes
Warmup:
4x100F on 2:30 + 100IM = 500Yd
Kick/Drill:
4x(75K on 2:00 + 50S on 1:00) = 500Yd
Transition Set:
8x25 (6 cycles fast, the rest easy) = 200Yd
Main Set:
7x150 (1,3,5,7 easy on 3:30 + 2,4,6 descending on 2:30) = 1050Yd
Hypoxic Set:
8x25 (few breaths as possible) = 200Yd
Total = 2450Yd