Freestyle Speed & Pacing

Warm Up:
1000 Choice

Main:
*Note: Negative Split means to ensure that the second half of the distance is FASTER than the first.*
3 rounds of the following:
2 x 100 FR @ 100P+20
1 x 100 FR Negative Split @ 100P+20
2 x 100 FR Fast @ 100P+20

100 Easy

3 rounds of the following:
1 x 100 FR @ 100P+10
1 x 100 FR Negative Split @ 100P+10
1 x 100 FR Fast @ 100P+10

Cool Down:
200 Choice

Total Yardage: 3700

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