1. 10 Minute warmup
2. Drill part 1: 4×75 Kick-Drill-Swim by 25
3. Drill part 2: 3×100 Build
4. Main: 2×250 Negative split on Cruise + 10, 50 Sprint or easy on +30
5. 2×200 Descend on Cruise + 10, 50 Sprint or easy on +30
6. 2×150 Descend on Cruise + 10, 50 Sprint or easy on +30
7. 2×100 Descend on Cruise + 10, 50 Sprint or easy on +30
8. 2×50 Descend on Cruise + 10, 50 Sprint or easy on +30
9. Swim Down 200-300