300 (100 Swim/100 Kick/100 choice)
 8 x 50 (on 1:00-1:30)
-2 Drill/2 Build

 4-6 x 150s (15 sec rest b/w each)
-100 Build/50 Sprint

 3-5 x 100 (2:00-2:45)
-50 Mod Swim/Climb out on Bulk Head, Dive in 50 Sprint!

 8 x 50 (on 1:00-1:20)
-From middle of pool
1-4 25 ez/25 FAST
5-8 25 FAST/25 ez

 200 ez swim