300 swim, 300 IM drill, 300 dolphin kick

4 x 25s head first sculling on back hands at hips

10 x 50s drill/swim stroke by 25 rest 5

500 pull (50 free, 50 back)

10 x 50s swim stroke NO FREE @ 1:15 descending by 5

500 dolphin kick with fins 10 kicks under off each push off

500 pull (75 free, 25 fly)

5 x 100 swim IM @ 1:30

16 x 25s (2 x kick choice, 2 sprint stroke) @ 35

100 cool down

500 swim choice, 400 kick choice, 100 scull choice

8 x 75s (k-d-s by 25) all choice rest 5

3 x ( 200 stroke swim mod @ 4:00, 2 x 100s stroke build @ 1:50, 2 x 50s stroke sprint @ 1:30) NO EXTRA REST

must do same stroke through out one round

Pull 8 x 75s 1&2 Fly @ 1:20, 3 & 4 back @ 1:20, 5-8 free @ 1:05

1 x 300 dolphin kick with fins on back

16 x 25s (1-8 stroke build @ 35, 9-12 stroke sprint @ 40, 13-16 free NPS @ 30)

100 cool down