400 IM flow with fins
18 * 75 on 1:20, 1:25 or 1:30 - get stronger by round
25 Fly Kick/50 Back Swim
50 Fly build/25 Back Kick
25 Back kick/50 Br 2K1P
50 Br build/25 Free S with fast kick
25 Breast Sprint/50 Free strong
75 free sprint
1:00 (if on 1:30), 1:30 (if on 1:25) or 2:00 (if on 1:20) rest
should be under 40 min to here
Breast or Fly (three times thru) - could do a round Back or rd 1 Back, rd 2 Breast, rd 3 Free
25 streamlined kick - no board on :45
25 Scull or underwater Kick on 1:00
75 Build 2K1P or drill of choice on 2:15
3 * 200 descend on 3:20 or 3:30 (rd 2 2X200, rd 3 1X200)
Distance Free
3 rounds of
4 * 100 descend on 1:20 or 1:30, 400 hold 2nd last repeat on 6 (if 1:30) or 6:30 (if 1:20)
3 * 200 descend on 2:5 or 3:00, 800 hold 2nd or 3rd repeat
4 * 100 descend on 1:20 or 1:30, 400 hold 2nd last repeat on 6 (if 1:30) or 6:30 (if 1:20)
Sprint
4 * 100 descend to PB + 3-5s from push on 2:00
200 easy swim on 4:00
8 * 25 3 sprint, 1 long on :45
200 easy on 4:00
4 * 75 descend to 3/4 of 100 time on 2:00
200 easy on 4:00
3 or 4 * 50 sprint from blocks on 3:00
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