400 warmup 16 x 50 – (4x50 easy, 4x50 moderate, 4x50 moderate/fast, 4x50 fast), 10 sec rest Main set: 800 pull 8x100 w/ 10” rest - 1:30, 1:30, 1:28, 1:28, 1:26, 1:25, 1:25, 1:23 4x200 w/ 15” rest - 3:00, 2:57, 2:54, 2:51 8x50 - odds fast on 45 sec, evens smooth on 60 16x25 on 25” - easy / moderate / fast / fast 200 down