200 swim/kick/pull/IM drill

2 x 500s every third 50 is stroke, aerobic

5 x 200s with fins, odds free, evens stroke, on 2:50, fast

200easy

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

3 x 400s free/back by 100, second 400 pull, aerobic.

6 x 100’s IM order on 1:40 (fly/back/breast) repeated

400IM kick

400

4x100s Choice W/U

4x50s

4 x 250s Aerobic, 20 sec rest

8 x 50s free 1-4 on :45 rest 1 min 5-8 on :40

200IM drill

200 bk kick easy to moderate