400 swim
300 kick
200 pull
100 drill/scull

            Round 1            Round 2                Round 3
1 x 200        IM 3:00            kick fins 3:00        snorkel/no gear 2:40
2 x 150        IM no free 2:20    free fins 2:40        pull buoy 1:55
3 x 100        IM 1:30            kick fins 1:30        pull buoy+paddles 1:15
4 x 50        prog. IM :50        choice fins :50        fins and paddles :50    

4000 (bail out)

3 x  | 2 x 200 2:30
       | 1 x 100 2:00

1 x 100 1:10
100 easy

3 x  | 3 x 100s pace 1:15
       | 1 x 100 2:00

1 x 100 1:10
100 easy

7100
bring your fins