300 Swim
300 Pull
6 x 50 Kick Down/Drill Back
Sprint Cycle
1 x 400 on 6:00 pace
4 x 100 on 1:30 Descend by time 1 > 4
1 x 300 on 4:30 pace
3 x 100 on 1:30 Descend by time 1 > 3
1 x 200 on 3:00 pace
2 x 100 on 1:30 Descend by time 1 > 2
200 Breast Stroke Kicks - Cool Down
