Warm-up:
3 x 200 Choice (20 sec rest b/w each)
3 x 100 Pull (15 sec rest b/w each)

3 x 50 (10 sec rest)
-25 Drill/25 Build

Main Set:
6 x 75 (on 1:20-1:40)
-Odd #s Build
-Even #s Strong Effort

5 x 150
-Odd #s Strong effort 30 sec rest
-Even #s Build 20 sec. rest

6 x 125 (on 2:00-3:00)
-100 Pull/25 Sprint!! (no buoy)

6 x 25 (on :40)
-SPRINT!!!!

Warm-Down: 200 Choice