400 swim , 400 dolphin kick with fins, 400 IM drill

20 x 25s ( 4-3-2-1-0 breaths per length) @ 40 sets of 5 - odds sets free, even sets fly

300 pull NPS ez

6 x broken 100s (1-3 50 rest 5 50 sprint @ 2:00 free) (4-6 stroke 50 build rest 5, 25 sprint, rest 5,  25 sprint @ 3:00)

4 x 100s breast kick ez rest 10 sec

4 x (4 x 50s free hard @ 1:30with fins hold 30 or better, 4 x 25s choice ez no fins) set # 2 the 50s need to be fly with fins

100 cool down