400

4x100s Choice W/U

4x50s

4x500s areobic 20sec rest

400IM kick

300 swim/kick/pull

300

400

500 >>>Areobic 20 sec rest

400

300

6 x 50s back kick on 1:00

100 easy

200 swim/kick/pull/IM drill

2 x 800 areobic on 30 sec rest

4 x 100 kick with fins on 1:30 decend

choice of strokes

100 easy

800 choice

500

400

300 }}}}}Areobic free 20 sec RI

400

500

100 easy

400IM kick/drill by 50

400IM swim backward

4 x 300 free areobic 20 sec RI

4 x 50 bk kick on 1:00

4 x 50 bk drill on :55

4 x 50 bk swim on :50

4 x 100IM evens drill/odds swim on 2:00

100 easy