W-up:
500 Choice
4 x 100 (50 Kick/50 swim)
300 Pull
4 x 50 (25 Drill/25 Swim)
100 Kick
Main Set:
5 x [100 Fast! (10 sec rest)…2 x 25 ez (on :45)…50 Build (on 1:30)]
10 x 25 (on :45) (1 fast/1 ez)
W-dwn:
150