Thursday

WARMUP:  800

400 choice

4 x 100 IMO (25 drill / 25 kick / 25 drill / 25 kick)

MAIN SET:  1800
Four rounds of the following;   

200 IMS (25 FL / 25 FR / 25 BK / 25 FR / 25 BR / 25 FR / 25 FR / 25 FR, IM 25’s are fast, FR 25’s are TSFGC-up)

200 FR pull (descend by round so 4^th round is fast)

50 FR kick (kick w/pull buoy)

200 EZ