Warm-up:
200 Swim/100Kick/100 Drill>2x
Drill Set:
8 x 50 (on 1:00-1:30) (25 Drill/25 Build)
200 Pull (50 Shark Drill/50 Pull)
Main Set:
3 x 200 (20 sec rest b/w each) (50 Kick/100 Build/50 Sail Boat)
4 x 50 (on 1:05-1:30) (25 Fast Breakouts/25 choice ez)
300 Pull (Breathe every 3/5 by 50)
Warm-down:
200 ez