500 SKIPS
8 x 50 free/back @ :50 / :55 / 1:00
10 x 100 @ 1:35 / 1:40 / 1:45
#1 sprint first 25
#2 sprint second 25
#3 sprint third 25
#4 springtlast 25
#5 sprint whole 100
1 minute rest, then repeat
4 x 75 kick/drill/swim IM order @ 1:30 / 1:35 / 1:40
6 x 25 headup/ head down sprint @ :30
cool down