Warm-up: (Fins optional)

300 choice

4 x 50 (on 1:00-1:20)

-25 Kick Strong/25 Sail boat

Main Set:

3 x [200 pull mod/100 Ascend]

14 x 50 (Fast on :50-1:00/Ez on 1:00-1:20)

-1 FAST/1 EZ

-2 FAST/1EZ

-3 FAST/1 EZ

-4 FAST/1 EZ

Fins:

2 x 125 (20 sec rest b/w ea)

-100 FAST/25 ez

300-600

100 Fly kick on back/50 Swim

Warm-Down:

200 Choice