W-up:

6 x 100 (20 sec rest b/w ea)

#1 Swim #2 Drill #3 Kick >Repeat

Main Set:

300 Pull

-Build each 100

3 x 100 on 1:45 (Hold 1:20-1:40)

6 x 50 (15 sec rest b/w ea)

2 Kick/2 Build/2 FAST!

4 x 50 (on :50-1:10)

-1 Fast/1 ez

2 x 100 STRONG Effort! (30 sec rest b/w each)

-Record time

200 Pull Breathe every 3/5 by 50

12-16 x 25 (on :35-55)

Breathing pattern 3/2/1/0 by 25

200 Choice Warm-Down