Warm Up
400 Free
300 Kick
200 Pull
100 Choice
Main
6 x 50 drill @ 1:15 – try scull/swim
6 x 50 choice build @ 1:00
400 Pull
4 x 25 choice FAST @:50
2 x 200 choice @ 4:00 w/ 2nd faster than first
4 x 25 choice FAST @:45
4 x 100 choice @ 1:45
4 x 25 choice FAST @:45
200 choice
Cool Down
400 choice