300 IM (25 kick/25 drill/25 swim)
200 pull
4 x 25 sprint cycle
do 2x: first time through is free; second time through is IM or choice of stroke
4/3 x 50 free, try to set and hold a pace @80-85% effort
4/3 x 50
holding the above pace time
4/3 x 50 drop
1 sec from the above pace @ 90% effort
4/3 x 50
sprint fast @ 100% effort
200 cool down
2900/2300
