500 Warm-up (100 breathe 3's, 100 breathe 5's)

3x200 Pull Desc

4x100 25K/25Dr/50Swim

8x50 2 Drill, 2 Build

16x25 Kick/Drill/Build/Fast

300 FAST, :10 rest

200 FAST, :05 rest

100 FAST

400 Warm Down

(3400)