Monday workout

For those who want to do a workout on monday- especially the morning group- I've posted a workout below.  It is repeat of one we did about three weeks ago, run through it again as it is a good strength builder and includes a maintaining a harder pace this time around.

W/U:

200swim- choice

100kick

100pull

100swim- choice

drill:

3x150  (50 one arm, 100swim)  :20 sec rest

Main set:

4x400 broken (:45sec between sets)

1. 4x50 swim :15 sec (descend 1-4), 200pull

2. 4x50 pull:15 sec (1. hard 2. fast), 200swim negative split

3. 4x100 : 20sec (descend 1-4)

4. 400 pull (negative split)

C/D:

50 back, 50free, 50breast, 50 free