Warm Up
500 choice
2 x 200 as 50 drill | 50 swim | 50 kick | 50 build
Main
2 x 200 @4:00 (some may do 250-300)
50 choice
2 x 200 @3:50
50 choice @ 1:00
2 x 200 @3:40
100 recovery @ 2:00
4 x 100 @ 1:45
50 choice
4 x 100 @ 1:35
100 Choice @ 2:00
Cool Down
3 x 100 kick
200 Choice