Warm-up:
2-4 x 200 (20 sec rest b/w each)
#1 Choice Swim
 #2 100 Kick/100 Drill
#3 Choice Swim
#4 100 Kick/100 Drill

Drill Set:
6-8 x 50 use board (15 sec rest b/w each)
Odd #s- 25 Sail Boat/25 Kick
Even #s- 25 Catchup/25 Kick

2-4 x 100 pull buoys (15 sec rest b/w each)
-50 Shark Drill (touch buoy)/50 Pull

Main Set: (modify main set accordingly)
50 ez (10 sec rest)
100 build (10 sec rest)
150- 50 ez/50 mod/50 fast (15 sec rest)
200- 100 Build/100 Strong! (20 sec rest)
300 STRONG Pull (20 sec rest)
150- 50 ez/50 mod/50 fast (15 sec rest)
100 build (10 sec rest)
50 ez (10 sec rest)

 4-6 x 50 (15 sec rest b/w each)
-25 STRONG!!!/25 ez

Warm-down: 200 choice