600 warm up choice

100 decend by 25's to FAST - 400 Pull

2x75's decend by 25's to FAST - 300 Pull

3x50's decend by 25's to FAST - 200 Pull

4X25's FAST - 100 Pull

4x 125's (75 F-K-S, 50 Stroke) @ 2:00

6x50's on 35/40/45