4 x 50's on the 1 min descend 1-4 3 x 50's kick with :15 R descend 1-3 1 x reverse 100 IM free, breast, back, fly 450 free R :30...

400 wu 2 x 300 free 20 R 3 x 200 free on the 3:15 4 x 100 first 3 are free, the last is IM

400 free wu 4 x 100 on the 1:40 300 free 3 x 100 free on 1:35 200 free 2 x 100 on the 1:30 4 x 50 on the :55 Easy 100 w back stroke.

300 swim choice 200 pull 100 kick 6 x 25 (push off streamline, flutter kick hard 6 times, take 4 hard strokes then cruise) on the :30 ...

400 4 x 100 on 1:35 300 3 x 100 on 1:35 200 2 x 100 on 1:35 4 x 50 :45

4 x 100 on 1:45 4 x 100 on 1:40 4 x 100 on 1:35 4 x 75 on 1:15 4 x 75 on 1:10 2 x 50 on :50 2 x 50 on :45

400 R :20 2x200. On 3:15 300 R:20 2x 150 on 2:15 200 on 3:15 2x 100. On 1:30 100 on 1:40 2x50 on :45

200 3:15 2 x 100 on 1:35 200 3:15 2 x 75 on 1:15 200 3:15 2 x 50 on :50 200 3:15 2 x 25 on :30 3 times through 150 2:15 100 ...

750 swim Rest 1 min 1000 swim Rest 1 min 5 x 50 on :50

4 X Broken 500's 1) 300 swim R:15, 2 x 100 on 1:35 2) 2 x 250's w :15 R 3) 4 x 75's on 1:15 4 x 50's on :50 4) 200 on 3:15 ...