7-9-22 Speed And Pulling

Warm-Up 1000/22:00   
200 Swim
200 I.M Drill or Choice
1x100 Pull
6x50 kick @1:30
8x25 build to sprint @:30
Pull 1000/20:00
4x(1x150 Pull @ 3:00
    (1 x100 Swim @1:30-2:00
Speed 1800/36:00
6 Rounds: 
1x75 All out @1:30
1x75 Recover@1:30
1x50 All out @ 1:00
1x50 Recover @ 1:00
1x25 All out @ :30
1x25 Recover @:30 
Cool Down 200/4:00
200 Smooth 

4000 Yards 82 Minutes