Warm Up
200 choice
50 kick
200 choice
50 kick
6:00 kick as :30 fast, :30 easy
Main
600 pull (as 100 swim, 50 shark drill)
5 x {
100 pull FAST @ 1:45
50 pull easy @ 1:15
}
5 x {
100 swim FAST @ 1:50
50 swim easy @ 1:20
}
300 (as 100 free, 50 nonfree)
Cool Down
100 Easy