Warm Up:

1x200 free (100 kick/50 drill/50 swim)

1x400 free/back (100 kick/50 drill/50 swim)

1x600 free/back/breast (100 kick/50 drill/50 swim)

Fly Drills: w/fins

6x25 @ :30 right arm fly w/free kick

6x25 @ :30 left arm fly w/free kick

6x25 @ :30 fly w/ free kick

2x25 @ :30 fly

Free Drills: w/fins

6x25 @ :30 zipper/fingertip/catch-up

6x25 @ :30 fingertip/catch-up

6x25 @ :30 catch-up

2x25 @ :30 free

IM Turn Work:

14x50 @ 1:00 IM/IM transition

Back Half Kick Work: Repeat 4x

1x250 @ 3:45 free (100 pace/100 build/ 50 kick FAST w/board)

1x125 @ 2:00 (100 IM/25 stroke kick w/board)

Back Half Swim Work: Repeat 2x

500 @ 8:00 free (round 1= 1/2 1000 PB/round 2= < or = +1:00 500 free PB)

4x100 @ 1:30 IM (times add up to < or = +1:00 400 IM PB)