Mon. Mar. 2/Tues. Mar. 3 (CRASH week)

W.U. 200 swim, 150 pull, 100 kick, 50 drill
4 x 25 swim descend 1-4

M.S.
50 on :20R
50 on :15R
50 on :10R
50 on :5R
100 strong
*1 min rest

100 on :15R
100 on :10R
100 on :5R
200 strong
*1 min rest

200 on :10R
200 on :5R
400 strong

*try and maintain consistent pace throughout set even though rest intervals decrease.

200 ez cooldown
(Total: 2600m)