300 Free 6:00

3 x 100 Choice 2:00 (50 Kick, 25 Drill, 25 Swim)

8 x 25 :45 Variable Swim Easy/Fast

8 x 25 Choice Sprint Blocks 2:00

4 x 25 Choice Sprint Blocks 1:50

4 x 25 Choice Sprint Blocks 1:40

4 x 25 Choice Sprint Blocks 1:30

4 x 25 Choice Sprint Blocks 1:20

4 x 25 Choice Sprint Blocks 1:10

8 x 25 Choice Sprint Blocks 1:00

3 x 100 2:00 Choice Drill/Swim

Rest :10

2 x 200 Choice Swim Fast 3:00

Rest :30

4 x 25 Choice Sprint Fastest Possible Average, Perfect Technique, Minimal Breathing :30

3 x 100 Choice Drill/Swim 2:00

Rest :10

3 x 100 Choice Swim Fast 1:30

Rest :30

4 x 25 Choice Sprint FPA, PT, MB :30

400 Easy 10:00