400 Swim
200 Kick
300 Pull
100 Drill
600 Pull @ 9:00
3 x 200 @ 3:15 (100 Aerobic/100 neg. split)
400 Pull @ 6:00
4 x 100 IM @ 2:00 (Desc 1-4)
300 Pull @ 4:30
6 x 50 Kick strong @ 1:15
200 Pull @ 3:00
8 x 25 @ :45 (Build, Ascend, Easy, Fast)
100 Pull @ 1:30
8 x 12.5 FAST @ :30
200 EZ
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4400 LCM
About 1 hr 25 min
-Good Endurance workout with a little sprint at the end
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