Thursday am

1st 1/2 hr

8 * 75 1) fist/drill/Swim

2) scull/build

Twice thru all on 1:00

37.5 build

2 * 25 from center

50 from center

12.5 sprint to wall

3 triangles - dive to bottom, straight up and sprint back to wall

3 * 400 descend on 7:00 max 1&half - if paddles - knuckle paddles

2 * 200 1) off, 2) drill on 4:00

4 * 75 at 400 pace on 1:30

3:00 break

2 * 400 for time on 10:00

or

5*200 on 4:00 1-3 descend 4&5 hold

could be 75 stroke/25 long free/50 stroke/25 long free/25 stroke