Warm-up:

400 Choice

100 Long course/4 x 25 snake> 2x

Main Set:

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

-Descend 1-5

100 ez

6 x 50 (15 sec rest)

-25 Kick/25 Sail

4 x 150 (20 sec rest)

50 Pull Mod/100 STRONG!

100 ez

6 x 50 (15 sec rest)

25 SPRINT/25 ez

100 ez

200 Pull Warm-down