500 swim choice
12 x 50s (IM), 3 each stroke, KS, DS, SS) r5
400 kick breast
5 x 100s IM descending @ 1:40
50 ez
4 x 25 scull on fromt hands at hips
5 x 200 IM descending @ 4:00
50 ez
4 x 25s scull on front hands above head
8 x 25s dolphin @ 35 NO FINS - do 8 fast shimmers off each wall
5 x 100s IM descending @ 135
50 ez
5 x 200 IM descending @ 3:45
100 cool down

1000 swim choice

12 x 75s (KDS by 25 IMO) rest 5

1 x 400 IM (50 drill, 50 swim)

100 scull head first on front hands at hips

4 x (200 free pull @ 2:40, 4 x 50s dolphin kick @ 1:00 NO FINS, 4 x 25s swim fast @ 30) #1 25s are fly, #2 25s are back etc.

100 ez

400 swim, 300 pull, 200 kick, 100 swim

10 x 50s dolphin kick NO fins @ 1:15 odds on back evens on front

4 x 75s (50 fly, 25 back) be sure to place back of head in water first after turn @ 1:30

10 x 100s pull @ 1:30

4 x 75s (50 back, 25 breast) @ 1:30 arm that leaves the wall last must be bent

Swim 12 x 50s free 6 @ 40, 6 @ 40

4 x 75s (50 breast, 25 free) @ 1:30 be sure to bring the feet into the wall together and land on the  wall with them apart

100 cool down

800 swim choice

400 IM drill

Pull 12 x 75s free @ 1:05 odds NPS

50 ez

8 x 50s Fly back by 25 @ 1:05

Swim 8 x 125s free (4 dolphins off each push off) @ 2:00

50 ez

8 x 50s Back Breast by 25 @ 1:05

6 x 100s dolphin kick with fins @ 1:30

8 x 50s breast free by 25 @ 1:05

100 cool down

Be sure to place the back of your head in the water first after your IM turn. The arm that leaves the wall last should be bent.

400 free, 200 back, 100 breast

1 x 300 dolphin kick NO fins

1 x 2000 IM broken(5 x 100s fly with fins @ 1:45, 4 x 125s back @ 2:15, 2 x 250s brease @ 4:15, 1 x 500 free @ 6:00)

4 x 25s choice sculling

1 x 1200 IM broken (6 x 50s fly @ 1:00, 4 x 75s back @ 1:30, 2 x 150s breast @ 2:45, 1 x 300 free @ 4:00

12 x 50s kick swim by 25 choice @ 1;00

100 cool down