10 Minute Warmup
12×50 in 3 groups of 4. 1st group is Swim, Kick, Drill, Swim. 2nd Group is IM Order. 3rd group is descend.
6 rounds of a 300, 15 seconds rest, 50 up-tempo, 15 seconds rest. In rounds 1 and 4, the 300 is straight. In rounds 2 and 5, the 300 is broken at the 150 for 10 seconds, In rounds 3 and 6, the 300 is broken at the 100s for 10 seconds.
200 swim down.
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