The Pyramid I
MS:1x1600, 4x400, 2x800, 4x400, 1x1600 - 200 recovery on all. Every rep should be the same pace - no concern for speed.
WU: 500 warm up. 8 x 50 on 15 sec rest.
MS: 2000 yd TT (time trial) for time. After TT - swim a very easy 100.