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
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