600 warm up - 50 derek, 50 swim

2:00

20:00 focusing on buttrfly drills

2:00

2 x

1 x 400 descend on 6:00 - 25 derek, 50 DPS, 25 derek

4 X 100 @ on 1:45 500 RP

1 x 200 ez recovery on 3:00

2:00

1 x 600 swim w/paddles, buoy, and snorkel - stroke count

20:00 starts

3 x 100 ez cool down