Warm-up:
200 Swim/200 Drill/200 Pull/200 Drill

Main Set:
6 x 50 (on :55-1:20)
-50 Build
-50 Ascend from a dive

4 x 150 (on 3:00-4:00)
-50 Kick/100 Build

4 x 50 (on 1:10-1:20)
-50 Break Out (Fast off wall, 10 stokes fast rest ez)
-50 Sprint for time

4 x 100 Pull (on 1:30-2:00)

200 IM or Free IM

100 ez recovery