400

4x100s Choice W/U

4x50s

10x50 kick on 1:00

3x400 aerobic base

Odds: free

Evens: 100 free 200 stroke 100 free

8x25s

down: build

back: power 12.5

100 drill

300 swim/kick/pull

400

2x200 400s are all free on 5:40

400 200s are IM drill down swim back on 3:15

4x100 100s are backstroke on 1:40 hold a moderate pace, i.e. 1:19 or so

400 50s are IM order on 1:00

8x50

800 choice

12x25s IM order

2 x 2x150s IM drill on 2:30 fly/back/breast

3x100s IM

100 IM drill

400IM kick/drill by 50

400IM swim backward

4 x 250 aerobic

1 and 3 free pull

2 and 4 choice kick

16x25s cycle 4 (distance per stroke/first half fast/second half fast/fast)

50 easy

4 x25s under water the whole way on as long as it takes using whatever stroke it takes. Try it, you'll like it.

150 IM drill