300fr
200snorkle
100 scull
3x 200 (50dr/50sw/100kick)

12 x 50 :50  25stk/25fr

3x
2 x 50 :50 5 uw kicks off each wall
2 x 50 :60 25 fast/25 ez

400 pull desc by 100
4 x 75 kick 1:30 25 fast/50 moderate

3x (desc by rd)
3x100 1:25 fr
1x100 1:35 bk
1x100 1:35 IM