500 (Every 5th 25 is Choice)
200 (50Kick / 50 Choice Drill)
Prep. Set
Freestyle Pull
6x150 on 2:15 or :20R
Even 150s - 3/5/7 breathing pattern by 50
Odd 150s - Negative Split (75 DPS / 75 Strong)
**NOTES: Do 4x150 for shorter workout
Main Set
4xthrough
3x75 (50Free/25Choice) on 1:00 or :10R
125 (25-Scull / 75-Build Swim / BREAK :10Seconds Rest / 25 SPRINT) on 2:30 or :30R
75s = 50Free/25Choice
125s = All Choice
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