Warm-up:
200 Swim/200 Drill/200 Pull/200 Drill
Main Set:
6 x 50 @ 1:30 (at other end...from the blocks)
-50 Build
-50 Ascend
4 x 150 @ 3:00
-50 Kick/100 Build
4 x 50 @ 1:30 (again...from the blocks)
-50 Break Out (Fast off wall, 10 stokes fast rest ez)
-50 Sprint for time (think about your turns)
4 x 100 Pull @ 1:45
200
100 ez recovery
*2600 Total*
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