Warm-up:

100 Swim/100 Kick/100 Drill>2x

12 x 25 (on :30-:45)

-2 Drill/1 Build

Main Set:

3 x 100 on (1:20-1:50 @ 80%effort)

2 x 50 Build (1:00-1:20)

3 x 100 on (1:25-1:55 @ 90%effort)

2 x 50 Build (1:00-1:20)

3 x 100 on (1:30-2:00 @ 100%effort)

2 x 50 Build (1:00-1:20)

300 Pull (build each 100)

3 x 50 (on :40-1:05 @ 80% effort)

2 x 25 (:30-45)

3 x 50 (on :45-1:10 @ 90% effort)

2 x 25 (:30-45)

3 x 50 (on :50-1:15 @ 100% effort)

2 x 25 (:30-45)

300 Pull

-Breathe every 3/5 by 50

6 x 25 (on :30-:45)

-Build 1-3/4-6

150 ez warm-down