**Long Course

Warm-up:
200 Swim/200 Pull/200 Kick

6 x 100 (on 1:40-2:10)
1-3 Pull Build, #3 FAST!
4-6 Swim Build,
#6 FAST!

2-3 x [150 (50 strong pull/100 mod swim, no buoy), 100 Swim 85% effort, 50 FAST Pull]
(10-15 sec rest b/w each)

6-8 x 50 (on :50-1:10)
-25 FAST/25 Choice ez

500
-2x: 200 Swim Build/50 Kick

Warm-down:
2x: 25 Underwater recovery swim/100 ez swim