400, 4*100 (IM? or drill/Swim) , 4*50 descend
4 * 25 (15/10)
Sprint
4 times thru
2 * dive into speed work on 1:00
50 with chutes - keep it long and strong - eliminate pauses on 2:00
1 * 25 with fins swim or high turnover drill on 1:00
1 * 25 with fins underwater on 1:00
200 easy on 4:00
Sprint 50 on 2:00
or
9 * 300 on 4:14, 4:30 or 4:45
3 smooth free - 1 build IM or stroke (75 Fly/25 Back/50 Fly/25 Back/50 Fly/25 Back?)
2 smooth free - 1 strong IM or stroke
1 smooth free - 1 fast stroke
8? * 100 with fins and paddles
50 pull (yes with fins) - 25 surf on paddles - 25 swim
1-4 descend then go for it
WD
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