600 swim, 400 pull

12 x 25s (odds dolphin kick with breast pull, evens 25 dolphin kick on back hands in streamline) r 5

6 x 50s free (1-3 NPS, 4-6 5-5) @ !:20 with 10 dolphin kicks off each push off

4 x 100s with fins (1 & 2 choice of back or fly all out sprint @ 2:20, 3 & 4 free all out sprint add paddles @ 2:30)

12 x 25s (odds scull choice, evens 1/2 under, 1/2 on top be sure to exhale) r 5

1 x 300 pull ez 3-5-7-9 by 25

4 x 50s stroke NO FREE all out sprint @ 1:45- may change stroke by 50 can do IMO

75 ez

8 x 25s odds off block for time choice, evens seim back ez

500 swim

12 x 50s 3 each stroke (KS, DS, SS) r10

4 x 25s fly 1 breath per length @ 45

6 x 50s with fins dolphin @ 45

100 ez

4 x 50s fly sprint @ 1:30

Repeat from the 25s to the 4 x 50s (this time choice stroke for 25s adn 50s same intervals

4 x 25s head first scull on stomach hand at hips

12 x 25s odds off blocks sprint for time, evens ez swim back

100 cool down

500 swim choice

5 x 100 kick with fins @ 1:40

500 pull free

4 x 50s free all out sprint on 1:45 - No breath in or out of turn, 2 x 25s scull choice, 2 x 25s ez

1 x 200 dolphin kick on back no fins

4 x 50s stroke @ 2:00 all out sprint , 2 x 25s scull choice, 2 x 25s ez

1 x 200 free NPS ez with 4 dolphins off each push off

10 x 25s free (4, 3,2,1,0 breaths per length) @ 40

50 ez

8 x 25s with fins, Odds dolphin kick, evens sprint swim fly 2 30

100 ez

3 x 100s free sprint @ 2:30 - be sure to have a good long finish underwater touch

400 ez choice

4 x 200 descending by 200 rest 30 seconds

1 x 800 descend by 200s start off the first 200 at your speed on 200 #2 from first set

4 x 100s

1. 25 sprint, 75 build down to only 65%

2. 35 sprint, 65 go down to 65%

3. 50 sprint, 50 down to 65%

4. 100 all sprint

100 dolphin kick ez

4 x 75s

1. ez

2. first eight strokes sprint off wall sprint, ez rest of 50

3. 25 fast, 25 ez

4. 50 sprint for time

200 IM drill ez

4 x 25s

1. ez

2. six fast strokes off push off

800 swim 200 dolphin kick

8 x (75 DPS, 50 Strong, 25 sprint) 2 each stroke rest 5 between each distancetake 50 ez and regroup at end of 150

8 x 25 free (4-3-2-1- breaths per length)

6 x 100s with fins (1 kick @ 1:45, 2 75 kick, 25 sprint swim, 3. 50 kick 50 sprint swim, 4. 25 kick 75 sprint swim 5 & 6 100 sprint swim race pace) all 100s @ 2:30

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

2 x (4 x 25s one breath fly, @ 40, 4 x 50s free build @ 1:30, 4 x 25s stroke sprint @ 1:00)

100 cool down

400 swim , 400 dolphin kick with fins, 400 IM drill

20 x 25s ( 4-3-2-1-0 breaths per length) @ 40 sets of 5 - odds sets free, even sets fly

300 pull NPS ez

6 x broken 100s (1-3 50 rest 5 50 sprint @ 2:00 free) (4-6 stroke 50 build rest 5, 25 sprint, rest 5,  25 sprint @ 3:00)

4 x 100s breast kick ez rest 10 sec

4 x (4 x 50s free hard @ 1:30with fins hold 30 or better, 4 x 25s choice ez no fins) set # 2 the 50s need to be fly with fins

100 cool down