200 Swim
200 Kick
200 Pull
200 Drill
4 x 50 @ 1:15
25 Build/25 Moderate
4 x 125 Swim @ :15 rest
-100 Moderate/25 IM Order
4 x 50 Drill @ :15 rest
-Alt. Free/back
4 x 125 Pull @ :15 rest
-100 Free/25 Back
4 x 50 Scull w/ buoy @ :15 rest
12 x 50 kick @ :15 rest
-Strong Mod effort
-5 kick, 5 w/ fins
8 x 50 @ :15
25 Fast/25 EZ
200 EZ
-----------------
3600 LCM