Warm-up: (fins)

5 x 100 (20 sec rest b/w each)

-50 Swim/50 Kick

300 Pull

-Breathe 3/5 by 50

Main Set:

6 x 150 (on 2:40-3:10)

100 Pull (w/ buoy only)/50 Swim FAST (no buoy)

6-10 x 50 (on 1:15-1:40)

-25 mod swim/Climb out run to end of cement/ running dive into a 25 FAST!

6 x 50 (on 1:10-1:30)

-25 Tombstone kick/25 Shark Drill

Warm-down:

300 Pull Ascend

-100 Strong/100 Mod/100 ez