Warm-up:
6 x 100 (15-20 sec rest b/w each)
-100 Swim/100 Kick/100 Drill 2x

Drill Set:
9 x 75 (3 on 1:20/3 on 1:10/3 on 1:00) or (15 sec rest b/w each)
-3 kick/3 Drill/3 Build

Main Set:
3 x 250 Pull (on 3:30)
-200 Build/50 Shark Drill

Ladder Set: 50/100/150/200/150/100/50
-50 (on 1:00)
-100 (on 1:30-1:50)
-150 (on 2:00-2:40)
-200 (on 2:30-3:30) Etc

Warm-down:
300 Pull (100 Strong/100 Mod/100 ez)