*Long Course*

Warm-up:
3 min swim
2 min kick
Drill Set:
2 x 150 w/ board (15 sec rest) (50 Kick/50 Catchup/50 Sail Boat)
2 x 150 (15 sec rest) (50 Kick/50 drill/50 Build)
Main Set:
8 x 50 (on :55-1:15) (# 1-4: 25 FAST/25 ez #5-8: 25 ez/25 FAST)
300 Pull (build each 100)
200 Pull (build the 200)
100 Pull (FAST!)
100 ez
4 x 50 (15 sec rest b/w each) (25 FAST!!!/25 choice ez)
Warm-down:
200 choice ez