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)

200 swim/kick/pull/swim

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

2x300 free/back pull by 50s aerobic RI20

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

200 back fast

200 easy

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

16x25s cycle 4 on :30

5 x 100s free pull on 1:50 hold under 1:12

10 x 50s kick on 1:00

6 x 50s fast through turn on 1:00 choice

200 easy

400IM kick

400IM bkwds swim

5 x 100s areobic free rest 15.

20 x 25s fly on :30

20 x 25s back on :30

200IM drill

100bk fast

100easy