**Long Course**
Warm-up:
200 Swim/200 Kick/200 Drill
Pre-Set:
8-10 x 50 (on 1:15-1:30) USE BOARD for entire set
[2 x 50 Kick (strong)/50 Catch-up/50 Sail Boat]>repeat this set]
Main Set:
Broken 300s
-100 Pull (5 Sec rest)
-100 Build (10 sec rest)
-100 (85-90% effort!!)
**30 Sec Rest**

6 x 50 (on 1:10-1:20)
-10 Strokes SPRINT/ez choice for the remainder of the lap
Warm-Down:
150 Choice