400 Swim
200 Kick
300 Pull
100 Drill
5 x 150 @ 2:30
-100 BR3/5 by 50's, 50 Kick
(5x)
150 Build @ 2:15
3 x 50 @ :50
-Fly/Fr, Bk/Fr, Br/Fr
(5x)
100 Build @ 1:30,1:45 (alt by round)
2 x 25 No Breather FAST @ :45
5 x 100 Pull @ 1:45, 1:40, 1:35, 1:30, 1:25
-BR3, use buoy and ankle band (or lock)
5 x 50 FAST @ 1:00
5 x 50 Choice @ 1:00
-2 Drill, 3 EZ
___________________
5000 SCY
About 1 hr 40 min
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