18 minutes back stroke starts

10 x 100 @ 1:30 choice w/ fins; 5 fast UWs off each wall, 3rd 25 Fast UW all the way.

2 minute explanation of next set

8 x 125 @ 2:10 IM Kick [revolving double down in IM order] [50 of kick fast g4, the other 25s @ g2]

1 x 400 @ 6:00 freestyle w/pads as 300 g2, broken for 10, get time for last 100 g5; [Check 10 sec HR]

2 minute explanation of next set

12 x 75 @ 1:20 kick 1-4 free, 5-8 worst, 9-12 #1 stroke; Desc 1-4, 5-8, 9-12

1 x 500 @ 7:00 free w/pads; Broken at 300 for 10sec, 400 for 10 sec. [get times for last 2 100's, for best average] Check 10 sec HR after last

1 x 50 @ 2:00 REC

2 minute explanation of next set

12 x 25 @ :40 kick choice 1-6 w/ socks, last 6 no socks; monitor 10sec heart rate throughout, g5

1 x 100 @ 2:00 REC

1 x 600 @ 9:00 free w/pads broken at 300, 400, 500 for 10 sec. [get times for 100's for best average] check 10 sec HR after last [26-30]

2 minute explanation of next set

2 x 50 @ 1:30 backward freestyle REC

2 x 50 @ 1:30 underwater freestyle rec

2 x 50 @ 1:30 helicopter (or sprinkler) swims