4x200 Kick, Drill, Swim, Pull

4x150 Desc @ 2:10

2x [ 3x50 200 pace @ 1:10
1x50 @ 2:00 ]

6x100 Kick @ 2:10 - evens w/ board
6x100 Pull @ 1:40
6x100 Swim @ 1:35

100 EZ

300 FAST @ 4:50
200 FAST @ 2:55
100 FAST

200 Warm Down

4500