12 x 25 @ :40 Reverse 100 IM order
4~Scull/4~Drill/4~Swim


4 x 50 @ 1:00 Free 4 Exhale/Inhales
1) 3 cycle Breakout Start & Turn
2) Fast in between the flats Start/Turn/Finish
3) Smooth Swim Perfect
4) Build~Fast


4 x 50 @ 1:15 Specialty 4 Exhale/Inhales
1) 3 cycle Breakout Start & Turn
2) Fast in between the flats Start/Turn/Finish
3) Smooth Swim Perfect
4) Build~Fast


100 Smooth Swim Perfect


3 x 50 @ 2:00 Free FAST Average 4 Exhale/Inhales
100 Smooth Swim Perfect




3 x 50 @ 2:00 Specialty FAST Average 4 Exhale/Inhales
100 Smooth Swim Perfect



2 x 100 Free @ 2:30 8 Exhale/Inhales
1) SSP Build
2) Race Pace
100 Smooth Swim Perfect


2 x 100 Specilaty @ 3:00 8 Exhale/Inhales
1) SSP Build
2) Race Pace
100 Smooth Swim Perfect



200 Choice Race Pace 8 Exhale/Inhales
100 Smooth Swim Perfect



6 x 15 Starts, Breakouts and swimmer stops


100 Easy