Warm-up:
4 x 100 (100 Swim/100 Drill or kick)
Drill Set:
8-10 x 50 (on :105-1:20) (25 Drill/25 Build)
Main Set:
2 x [50 Kick (on 1:10-1:30)
100 Swim Build (on 1:50-2:15)
50 SailBoat Drill (on 1:10-1:30)
100 Swim Build (on 1:50-2:15)]
4 x 50 (on 1:20-1:40) (25 Scull w/ paddles only/25 Strong Swim)
200 Pull Buoy and Paddles (Breathe 3/5 by 50)
100 Free Swim Strong effort!!
200 choice warm-down
*2200 Total*