200 swim/kick/pull/IM drill

4x500s aerobic 20sec rest

8x50s stroke on 1:00 descend 1-4/5-8

100IM Drill

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

2 x 800s aerobic 20 sec rest

5x100s bk kick on 2:00

200IM drill

4 x 100IM drill on 1:45

4 x 100IM kick on 2:00

300

3 x 100 300s aerobic free rest 20

3x 100s pull on 1:30

6 x 50s 50's bk kick on :55

300

12 x 50s back swim 3 on :55

3 on 1:05 Hold same pace for all between 90 and 95%

3 on :50

3 on 1:10

Repeat this set with free

100IM drill

400

4x100s Choice W/U

4x50s

3 x 600s Aerobic, 20sec rest

300 pull no breathing flags/walls/flags

100 IM drill

400IM kick/drill by 50

400IM swim backward

10 x 200s alternating free back, AEROBIC with 15sec rest

300 kick choice