2 x (400 swim, 200 dolphin kick on back)

8 x 50s Fly/back by 25 @ 50

3 x (6 x 100s @ 1:40 hlod 1000 race pace, 4 x 50s @ 50 hold 500 race pace)

3 x (6 x 50s stroke @ 1:15 200 race pace, 4 x 25s sets 1 and 3 dolphin kick, set 2 scull choice

100 cool down

600 swim, 400 IM drill

10 x 50s d/s stroke

5 x 200s pull free @ 3:00 hold 500 race pace

500 dolphin kick with fins on back

10 x 50s NO Free @ 1:15 hold 200 race pace

4 x 25s scull on back feet first hands above head

3 x 200s IM @ 4:00

8 x 125s swim free @ 2:10

100 cool down

500 swim, 400 pull, 100 dolphin kick

9 x 100s (1-3 fly back by 50, 4-6 back br by 50. 7-9 br free by 50) rest 10 be sure to regroup

100 ez choice

3 x (5 x 100s @ 1:50. 4 x 50s ez choice, 5 x 100s @ 1:45) set # 2 the first 100s are stroke @ 2:15

100 ez

I am on vacation in Sodus but will attemmpt to make the workout.

200 S, K, IMD

1 x 400 kcik (100 breast, 100 dolphin)

10 x 50s @ 1:15 (25 1 breath only, 25 ez) odds fly, evens free

15 x 100s

1-5 descend @ 1:45

6-9 descend @ 1:35

10-12 descend @ 1:25

13 & 14 descend @ 1:15

rest 1:00 #15 sprint for time

20 x 50s kick 1-10 no fins @ 1:05, 11-20 with fins @ 45

100 ez

repeat 100 set!!!!!!!

100 ez