300 swim @ 5:00

150 choice pull @ 2:30

150 choice drill @ 2:30

150 Kick @ 3:00

8x75 @ 1:20 choice (25 drill, 50 apply)

2x

200 smooth kick @ 4:00

4x50 kick Hold fast pace @ 1:00

4x50 @ :45 [within :05 of best time

4x75 @ 1:00 [add :15 to target

4x100 @ 1:45 [:10 off best time

4x125 @ 2:00 [add :15

4x200 @ 3:30 [within :20 off best time

4x225 @ 3:45 [add :15

200 cool down