Broken 400's / 1500m

Distance: Warm Up 200m Choice (Fins Optional) Main 4 x 50m Kick on :15 RI 1. 25m Smooth, 25m Build 2. 25m Smooth, 25m Strong 3. 25m Strong, 25m Smooth 4. 50m Build 4 x 50m Pull on :15 RI *w/ PB & PD 1. 25m Smooth, 25m Build 2. 25m Smooth, 25m Strong 3. 25m Strong, 25m Smooth 4. 50m Build 2 x 200m Free on :30 RT as *50m Smooth, 100m Build, 50m Smooth *50m Strong, 100m Smooth, 50m Strong 4 x 100m IM or Free on :20 RI *@ 140 - 150 HR Swim Down 100m Choice