Warm-up:
300 Choice/200 Drill/100 Kick
Drill Set:
6 x 25 (on :40-50) (25 Kick/25 Drill/25 Swim> repeat)
6 x 25 (on :40-:50) (2 Drill/1 Build)
Main Set:
4 x 25 Free Fast (on :40-50)
100 Swim (no walls)
4 x 50 Fr Fast (on :50-1:10)
100 Swim (no walls)
4 x 75 (on 1:40) (50 Free Fast/25 ez)
100 Swim (no walls)
200 or 300 Pull (50 buoy @ ankles/50 buoy @ thighs)
100 Choice Warm-down