400 swim

 20 x 25s kick with fins choice @ 25

100 head first scull on back head first

4 x 400s pull odds pull bouy only, evens pull bouy and paddles @ 5:20

8 x 50s NPS @ 50

2 x (4 x 150s pull free @ 2:30, 6 x 50s stroke @ 1:15, 4 x 25s dolphin kick NO fins @ 30)

100 cool down

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

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

Pull 8 x 75s odds free @ 1:05, evens 25 fly, 50 back 2 1:20

4 x 25s scull head first on back in tuck position

4 x (3 x 200s pull 2 2:45, 100 IM drill, 6 x 50 dolphin kick odd sets with fins @ 50, even set with out fins @ 1:05)

100 cool down

Warm-up:

400 swim, 300 IM drill, 200 dolphin kick on back, 100 IM swim

Pull 10x50s breast with flutter kick; rest 5

3 x 800s @ 11:20: #1&3 swim, #2 pull NPS

4 x 25s head-first skull on back, rest 5 (pull buoy optional)

6x 150s pull (odds 100 free, 50 back @ 2:15, evens 100 back, 50 free @ 2:40)

100 cool-down

Sorry but I have another Harley meet today.

warm up

400 swim, 300 IM drill, 200 dolphin kick on back, 100 IM swim

Pull 10 x 50s breast with a flutter kick rest 5

3 x 800s @ 11:20 # 1 & 3 swim, #2 Pull NPS

4 x 25s head first scull on back rest 5 (can use pull bouy if you like)

6 x 150s pull (odds 100 free, 50 back @ 2:15, evens 100 back, 50 free @ 2:40)

100 cool down