- Warm up
- 300 yds @ 3 – 5 RPE
- 300 kick with board
- 300 yds @ 3 – 5 RPE
- 300 Pull with buoy
- 300 yds @ 3 – 5 RPE
- Repeat 6 times
- 16 x 50 hard / 50 easy
- 50.0 yds @ 8 – 10 RPE
- Easy
- 50.0 yds @ 5 – 7 RPE
- Recovery Choice
- 200 yds @ 6 – 7 RPE
- Repeat 6 times
- Hard Pull with buoy and Paddles
- 200 yds @ 8 – 10 RPE
- Easy
- 50.0 yds @ 5 – 7 RPE
- 200 FAST for time
- 200 yds @ 7 – 8 RPE
- Cool Down Choice
- 200 yds @ 3 – 5 RPE
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