1000 warm up
2 x 200 2:40
2 x 200 2:35
2 x 200 2:30

M Set
100 1:20
200 2:35
300 3:45
400 4:50
300 3:45
200 2:35
300 3:45
400 4:50
300 3:45
200 2:35
100 1:20

Murder Mike's Pull
200s 2:45, 2:25, 2:40, 2:25, 2:35, 2:25, 2:30, 2:25, 2:25, 2:25

100 ez

6 x 100 fins kick 1:30 (rotate fast 25 first 4, all moderate, all fast)

100 ez