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

200 swim/kick/pull/swim

10x 50s free descend 1-5 6-10 on 1:00

3x200 free aerobic RI20

10 x 50s back on 1:00 descend 1-5 6-10

200 back fast

200 IM drill

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

16x25s kick on :30

6 x 100s IM on 1:50

12x25s drill down/ power 12.5 back, choice

4 x 75s build to sprint rest 30sec choice of strokes

100 easy

600 choice

12 x 25s cycle 3 distance per stroke/tempo/swim on 30 choice

4 x 250 RI 20 middle 50 choice stroke

400IM kick

400IM pull (one arm fly)