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200-300 free 200-300IM 2-3x kick set @ 40 or 50 50 easy, 25 MAX 25 easy, 50 MAX 3-4×100 free pacing T2/T3/T4 @ 1:35/1:55/2:05/2:15 2x 3 or 4×300 @ 4:45/5:45/6:15/6:45
2:00 rest between rounds
1/2@ T2 1@ T3 1@ T4 *can do round; 1pull, 1 swim