800  (200 each SKPS)
8 x 25s dolphiin kick/no fins/rest 5 sec
8 x 150s swim free @ 2:00
1 x 1000(pull/3,5 breathing by 100)
8 x 150s (100 back, 50 fly) @ 2:30
100 swim ez
1 x 500 free (negative split)
100 cool down

800 swim
12 x 75s (KDS by 25/IMO @ 1:20)
3 x (400 pull, 2 x 200s @ 2:30, 2 x 100s @ 1:10)
600 kick (for each 100,alternate front/l side/back/ r side by 25)
20 x 50s (1010 stroke @ 55, 11-20 free @ 40)
100 cool down

3 x 400s (1-swim, 2-pull, 3-IM drill)
8 x 100s kick @ 1:45 (no fins)
6 x 500s
    1.  swim ez @ 6:45
    2.  5 x 100s @ 1:20
    3.  pull hard @ 6:45
    4.  swim ez @ 6:45
    5.  5 x 100s @ 1:15
    6.  pull hard
10 x 50s (no free) @ :55
100 cool down

intervals are 'stud'
 

2 x (300 free, 200 IM)
8 x 25s (1/2 skull, 1/2 swim/choice)
4 x 800s
    1.  pull-med speed
    2.  swim-build within
    3.  pull-med speed
    4.  swim-race pace
8 x 25s (4,3,2,1 breaths each 25)
2 x 400 kick dolphin
100 cool down