400

4x100s

4x50s

2 x 300 free RI 20

16x25s cycle 4 (distance per stroke, 1^st half fast, 2nd half fast, fast) on :30

8 x 100s back on 2:00

100IM Drill

200 swim/kick/pull/swim

2 x 400s RI 30

12 x 50s 3 fly/3 back/ 3 br on 1:10

5 x 100 back pull on 1:40

100 kick

300 swim/kick/pull

2 x 500s backstroke, aerobic rest 30

4 x 100s free on 2:15 fast.

12 x 25s drill down/power 12.5 back on 30 (choice)

200 easy kick

4 x 200 kick/drill/pull/swim 0n 3:15

16x25s kick on :30

6 x 100s free on 1:20 (hold a pace)

10 x 50s kick on 1:00 choice

2 x 200 free pull no breathing flags/walls/flags rest 30

400

4x100s Choice W/U

4x50s

3 x 300s free/back/free by 100 RI 20

5 x 100s free with fins on 1:30 hold 1:05 or better

5 x 100s back with fins on 1:40 hold 1:06 or better

100easy