WU-
8 x 25 on 1:00 – uh20
1 x 200 kick for time with fins

Set 1-
3x{
5 x 100 – 1:30
10 x 50 – :45
1 x 500 – 6:50
Round 1 – straight up
Round 2 – 100′s are 50 drill/50 swim, 50′s are No breathing last 10 yards, 500 is paddles and buoys hard
Round 3 – 100′s are descend, 50′s are No breathing in red zone and last 10 yards, 500 is paddles and buoys max – (round 3 do the 100′s twice)

Set 2-
4x{
4 x 100 on 1:30 – buoy – 75 fast/25 max
1 x 25 ez on :45
1 x 75 for pinks – 1:30

7,400 Yards