Warm-up:
500 (200 Swim/50 Kick 2x)

12 x 25
-3 kick/3 Drill/3 Build/3 Swim

5 x 100 Pull 90-95% effort (on 1:25)
100 ez swim

5 x 50 Pull FAST (on :40-1:05)
50 ez swim

 200 Pull (breathe 3/5 by 50)

 4 x 100 FAST!! (on 1:30-1:55)
100 ez

4 x 50 FAST!! (on :45-1:10)
50 ez

150 ez pull

 8 x 25 w/ fins (:40-50 sec)
-25 ez swim/25 underwater

 150 ez swim