Warm-up:

200 Swim/100 Kick

12 x 25 (on :40-:50)

Alt. 1 Kick/1 Drill/1 Build

Main Set:

200 Pull (on 3:00-3:50)

2 x 50 STRONG Effort (on 1:00-1:20)

**Repeat above 3x**

50 ez

100 Build (on 1:40-2:00)

4 x 25 FAST (on :45-:55)

**Repeat above 3x**

400 Fins

-100 Strong!/100 ez

Warm-Down:

150-200 choice