500 swim choice, 400 kick choice, 100 scull choice

8 x 75s (k-d-s by 25) all choice rest 5

3 x ( 200 stroke swim mod @ 4:00, 2 x 100s stroke build @ 1:50, 2 x 50s stroke sprint @ 1:30) NO EXTRA REST

must do same stroke through out one round

Pull 8 x 75s 1&2 Fly @ 1:20, 3 & 4 back @ 1:20, 5-8 free @ 1:05

1 x 300 dolphin kick with fins on back

16 x 25s (1-8 stroke build @ 35, 9-12 stroke sprint @ 40, 13-16 free NPS @ 30)

100 cool down