300 S
200 K
200 P
100 D/S

4 x 100 Kick 2:00 25 fast/50 fast/75 fast/all fast
100 2:00 ez
4 x 200 Choice 3:00 best average
100 2:00 ez
4 x 150 Pull 2:15 descend
100 2:00 ez
4 x 100 Choice 1:30 best average
100 2:00 ez
4 x 75 IM 1:20 best average
100 2:00 ez
4 X 50 1:00 choice fast

8 x 25 Choice :40 take 2 breaths,1, 0, 1, 0, 0, 1, 2
100 cool down