Warm-up:
200 Swim/200 Kick/200 Drill

Main Set:
3 x 150 Mod Swim (on 2:20-3:00)
3 x 100 Build (on 1:30-2:00)
3 x 50 90% effort (:50-1:15)

4 x 125
-25 Kick/100 Build

4-6 x 75
25 Choice stroke/50 Build

 200 FAST for TIME!!

 Warm-Down:
150-200 ez