Warm-up:
2 x [100 Swim/100 Drill/100 Kick]
Drill Set:
5 x 50 (Odds: Choice Drill, Evens: Swim (good form breathe every 3 strokes))
250 Pull (50 Shark Drill/50 breathe every 3)
Main Set:
50 Kick
4 x 25 Pull (on :35-45) Build 1-4
100 Kick
6 x 25 Pull (on :35-45) Build 1-3
150 Kick
8 x 25 (on :35-45) Build 1-4
200 Kick
10 x 25 Pull (on :35-45) 2 Fast/2 EZ
Warm-Down:
150 ez