Warm-up:
300 (50 Kick/50 Drill/50 Swim)
100 Choice
Main Set:
6-12 x 50 (15 sec rest)
-50 Drill/50 Build/50 Strong Effort
2-3 x [200 Pull/100 Build/50 Build/4 x 25 FAST!]
*15-20 sec rest b/w each
6 x 50 Choice (20-30 sec rest)
1 EZ/1FAST!
Warm-Down:
400 Pull