*Long Course*

Warm-up: 300 Choice/200 Kick/100 Drill
6 x 50 @ 1:10-1:20 (25 Drill/25 Swim)
Main Set:
150 (50 Kick/50 Drill/50 Build)
(15-20 Sec rest)
50 Kick (Strong Effort)
150 swim (breathing pattern 3/5/3 by 50)
(15-20 sec rest)
50 Drill (good form!)
150 swim (Build each 50)
(20 sec. rest)
50 FAST for time!

300 Pull w/buoy & paddles (build each 100)
200 pull w/Paddles only (Build each 50)
4 x 50 FAST! (on 1:10-1:20)
Warm-down: 200 Choice