20 x 50 @ 1:00 Choice
Odd: Drill
Even: Swim


8 x 50 @ 2:00 Kick Choice
Odd: Strong
Even: Build to Fast


400 Free 8 Exhale/Inhales


8 x 50 @ 1:00 Free 4 Exhale/Inhale


2 x 200 @ 3:30 IM 4 Exhale/Inhale
1) Pace
2) Strong


16 x 25 @ :35 400 IM order Strong 4 Exhale/Inhale


4 x 100 @ 2:00 Specialty 4 Exhale/Inhale
Odd: Build
Even: Strong


400 Free For Time


16 x 25 @ :30 Choice Smooth Swim Perfect


4200