4 X 100 FRIM @ 2:00 FRIM Freestyle IM Free instead of Fly


8 X 50 Kick @ 1:10 200IM order (25 Fast/25 Easy)


8 x 25 Pull @ :30 Free (Descending stroke count on 4 25's)


8 X 100 @ 2:00 Build Each 100
Odd: 100IM
Even: Specialty

8 x 50 @ 1:00 with fins 400IM order with fins

First 50~25 Streamline and Breakout/25 Smooth Swim Perfect
Second 50~50 Build to FAST


6 x 25 with 6-8 Exhales Rest Interval