500  Swim warm-up
8 x 75s K-D-S by 25, IM order, rest 10 seconds in between
20 x 50s Pull (1-5 Br @ 1:15, 6-10 BA @ 1:45, 11-20 free @ :40)
100 ez, swim choice

12 x 100s same stroke (1-4 @ 1:55, 5-8 @ 1:45, 9-12 @ 1:35.  Descend within each group of 4, rest a minute between each group of 4

8 x 75s free (breathe 3,5,7 by 25); 1:15 [no breath out of turns]
20 x 50s:  5 fly @ 1:00, 5 back @ :50, 5 breast @ 1:05 and 5 choice stroke NO free @ 1:00
100 cool down

600 swim warm up
4 x 100s IM drill @ 1:55
8 x 50s Br kick @ 1:05
8 x 125s (75 ez, 50 hard) - each set of 4 must be the same stroke
20 x 25s 4 x (4 25s Fly, 1 x 25 ez) @ 30
100 warm down