**Long Course**
Warm-up:
300 Choice
5 min kick
200 Choice
 Main Set:
6 x 50 (10 sec rest b/w each)
-50 Kick/50 Drill/50 90% effort

1 min Sprint
-20 sec rest
2 min Sprint
-30 sec rest
3 min Sprint
100 recovery swim

Swimming Suicides w/ paddles:
14 Fast/12.5 ez
25 Fast!/25 ez
40 Fast!/25 ez
50 Fast!/50 ez

5 x 50 From middle of pool
-Fast swim hop out Dive in

300 Pull
-200 Ascend/100 ez