Warm-up:
400 Choice
300 (50 Kick/50 sailboat)
200 Pull
100 IM

10 x 50 (on :55-1:20)
-Build 1-5/6-10

100 Swim 90% Effort
10 sec rest
200 Build
15 sec rest
300 Pull Mod Effort
30 sec rest
**Repeat Above**

 6 x 50 Sprint! (on 1:30-1:40)
-Record time

Warm-Down: 200 choice