4 x 100 Choice @ 2:00


8 X 50 @ 1:10 Kick Choice
Odd: 25 Fast/25 Moderate
Even: Build


4 X 100 @ 2:00 Pull (Alternate 3/5 cycle breathing per 50)


5 X 200 @ 3:30
1) 200 Free Build
2) 200 Specialty :10 SR @ 50's
3) 200 Back Build
4) 200 IM :10 SR @ 50'
5) 200 Free Negative Split 100's :10 SR @ 100


8 X 25 w/6-8 Exhales Rest Interval
Odd: Scull
Even: Drill