Warm-up:
5 min choice Swim
5 min choice Kick

Main Set:
400 (mod effort)
-200 Pull/100 Kick/100 Swim

Broken 400
-100 ez 5 sec rest
-100 mod 5 sec rest
-100 strong 5 sec rest
-100 Sprint

600 Pull
-300 build/300 build

6 x 50 build (on :55-1:20)

3 x 200 (30 sec rest b/w each)
-90-100% effort

200 ez