Warm-up:
200 Choice/2x100 Kick/4x50 Drill
Main Set:
2 x [200 Pull/Broken 200 as 50 FAST/50 ez/100Fast!]
300 Fins
-100Kick/100Swim
3 x 100 Fast (30 rest b/w each)
6 x 50 all FAST (20 sec rest b/w each)
-2 Swim/2 Kick/2 Swim
8 x 25 Choice SPRINT (20 sec rest b/w each)
Warm-down:
300 EZ Pull