Saturday morning

30 min warmup 600 25 RA/25 LA/50 Drill (suggestion board touch)/100 Build

2 or 3 * 200 IM - minimum 25 of each stroke and make it up somewhere else

3 * 100 IM 1) dolphin Kick, 2) flutter Kick, 3) regular Kick

3 * Out/In

40 * 25

1) 15m, 2) 100 Pace, 3) sprint 4) easy

or 2) 10 *

25 sprint 50 sprint 75 sprint 25 15/10 - everything on 1:00

or 40 * 25

1) long & strong, 2) easy speed, 3) long 4) 15m 5) Sprint 6) 100 Pace, 7) & 8) Drill