Warmup:
200 swim build
4 rounds (odd rounds kick, even rounds swim):
4 x 25 build on :30
50 strong on 1:00
Challenge Set:
12 x 100 on 2:00
strong, hold best average time
More Stuff:
16 x 50 (do pattern 4 times):
#1. easy-fast
#2. fast-easy
#3. fast
#4. easy
400 IM kick
400 pull, descend the 100s