500/300 free
8/6 x 50 your choice on build/drill
8 x 25 sprint cycle
(1100)
30 minute...as many rounds as possible (AMRAP)
Give yourself appropriate rest between
1x100 free
2x50 kick
4x25s choice stroke (not free)
4x25s free fast!
1x100 pull
Rest :30
Your choice cool down
