Warm-up:

500 Pull

200 Kick

Main Set:

4 x [50 (25 Drill/25 Build) 2 x 25 SPRINT]

500 Pull (2 x 200 Build/100 mod)

10 x 25 Sprint! (on 40-45 sec)

300 Pull (100 ez/100 mod/100 Strong)

8 x 25 Sprint! (from middle of pool :40-45 sec)

200 ez