300 with fins - every 4th 25 flip into Fly or Breast 200 Pull build 9 * 50 2 on :55, 1 on :45 2 on :55, 1 on :40 2 on :55, 1 on :35 9 *...

300 Pull 100 Free/100 Back/100 Choice on 5:30 6 * 50 with fins on :50 Back Kick/Breast swim with a dolphin kick by 25 6 * 25 on 45 start...

400 Pull long and slow - breath every 3/5 300 Kick (200 IM/100 choice) 200 "negative split" and maintain stroke count 6 * 10 kicks...

300 Pull 100 Free/100 Back/100 Choice on 5:30 6 * 50 with fins on :50 Back Kick/Breast swim with a dolphin kick by 25 6 * 25 on 45 start...