300 Pull (middle 100 PBL), 4 * 100 IM, 4 * 50 descend 4 * 50 1) 15-25-10, 2) 15-25-10 12 * 25 IM order (kinda) on :40 no free and at...

4 * 200 descend with fins on 3:15 1:00 2 * 400 IM on 8 (any 100 Drill, 100 Kick, 200 Swim) 1:00 4 * 200 Back on 3:45 (#1 last 50 kick) -...