Warm Up
400 Choice
4 x 50 as drill/swim w/ :20 rest
6 x 50 descend 1-3, 4-6 w/ :30 rest
250 kick as 50 fly, 50 back, 50 breast, 100 free
50 easy
Main
500 pull
4 x 100 descend w/ :30 rest
300 pull
2 x 100 move some water on 2′
2 x 50 move some water w/ :30 rest
200 kick
Cool Down
200 Choice