Warm-up: 200 Choice/100 Drill
8 x 25 @ :40-:50 (1-4 Strong Kick, 5-8 Swim Build)
6 x 50 @ :50-1:20 w/ Paddles only (25 STRONG!/25 easy)
4 x 75 @ 1:20-1:50 (25 FAST/25 Easy/25 FAST)
200 Pull Breathe every 3/5 by 50
Main Set:
2 x [100 FAST (on 2:10)/ 50 Easy
2x50 FAST (on 1:30)/ 50 Easy
4x25 FAST (on :50-1:00)/100 Easy]
Warm-down: 150 Choice