31 minutes dry land/stretch (coordination movements, capo cartwheels, donkey kicks, reaction drills)

10 x 100 @1:30 [3rd lap under water, alternate streamline flutter kick/dolphin kick]

2 minute explanation of next set

2x

6x75 @ 1:00/1:10 Free with snorkels (balanced stroke) EN2

4x100 @ 1:15/1:20 Free (+10 sec rest) EN3

2x200 @ 2:40/2:30 w/paddles [75 EN2/ 125 Desc to sprint] EN3

1x300 @ 5:00 kick speed play[100y 10fast/10slow; 100y 20 fast/20 slow; 100 30 fast/30slow] EN2

2 minute explanation of next set

4x100 @ 2:00 50y kick fly/50 swim (alternate 25 pace, 25 sprint) SP1

1x25 @1:00 REC (half way down and back)

2 minute explanation of next set

4x50 @ 1:00 worst stroke sprints SP1

1x25 @1:00 REC (half way down and back)

2 minute explanation of next set

4x25 @ :30 #1 stroke no free sprints SP2

2 minute explanation of next set

1x300 @5:00 REC kick/pull/swim