2x200 Loosen
200 IM - Dr/Build
4x50 Kick @ 1:00+
8x25 Sprint Cycle @ :30+
20x25 as:
4x(3x25 Kick, Drill, Swim @ :35+
(2x25 Fast! - Hold U/W thru 10m @ :30+
20x50 as: 4 on (think 200P) :45/1:00+, 1 off (Active Recovery) @ 1:30+
4 Rounds:
1x25 Fast thru 15m @ :30+
1x25 easy @ :30+
1x25 Fast last 10m @ :30+
200 easy
