Warm-UP:

400 (200 Free/200 Choice)

300 (75 Free/75 choice stroke)

200 Kick

14 x 25 (on :30-:45)

-1 Fast/1 EZ…2 Fast/1 EZ…etc

4 x 125 (on 2:00-2:40)

-25 Kick/100 Swim

-Descend 1-4

5 x 100 (on 1:30-2:00)

-50 Pull Mod/50 FAST no buoy

6 x 50 (on 1:00-1:15)

-All 90% effort

-Pop out at each 25 run around a cone dive back in

6 x 75 (on 1:15-1:40)

-50 Build/25 ez

10 x 25 (on  :30-:45)

-2 Drill/2 Build

Warm-Down:

150 choice