**Long Course

Warm-up:
200 Swim/100 Kick>x

6 x 50 (on 1:10-1:30)
-50 Kick/50 Fingertip Drag/50 Sprint

Main Set:
2 x [4 x 50 Build 1-4 (on 1:00 or 15 sec rest) 2 x 100 Build (on 1:45 or 20 sec rest) 200 Fast for time!]

6 x 50 Pull (Fast on 1:20 ez on 1:10)
-2 FAST/2 ez/2 FAST

400
-200 IM (or choice stroke)/200 Free

100 ez swim