400 choice

2:00 rest

6x 100 @ 1:40 - odd = K S D S, even = IM descend

4x 100 @ 1:50 - kick on back in streamline - descend 1-4

2:00 rest

8x 25 @ :30 - odd fast / even ez - faster than p200

6x 25 @ :40 - 2x fast + 1x ez - faster than p100

4x 25 @ :50 - ALL FAST - faster than p50

2x 25 @ 1:00 - ALL FAST - even faster

2:00 rest

#LongD

4x 200 @ 2:20, 2:30 - pink - work DPS

2x 400 @ 4:40, 5:00 - red - hit the time with as much efficiency as possible

800 @ 9:20, 10:00 - red - hit the time with as much efficiency as possible

2x 400 @ 4:40, 5:00 - red - hit the time with as much efficiency as possible

8x 50 @ :50 - p1000/1650 (B = 5 reps same interval)

2:00 rest - put on pull gear

3x 300 free pull @ 4:00 - descend 1-3 (white/pink/red)

2:00 rest - put on fins

4x

{75 @ 1:00 - FAST kick w/fins

{75 @ 1:00 - FAST swim w/fins (breathe ev 2)

{75 @ 1:00 - ez - make the interval

#IM

3x 200 IM @ 3:00 - pink - work DPS

8x 100 @ 1:30 - 2x fly/bk, 2x bk/br, 2x br/fr, 2x IM - all RED!

4x 200 IM @ 3:00 - RED!

2x 100 @ 1:30 - fly/free x25 - RED!

2x 100 @ 1:30 - bk - RED!

2x 100 @ 1:40 - br - RED!

2x 100 @ 1:20 - fr - RED!

8x 50 @ 1:00 - IMO p400

2:00 rest

4x 150 @ 2:30 - back pull w/strap only - work tempo on last length of each

2:00 rest

4x 100 @ 2:00 - breast kick w/board - descend 1-4 to fast

#ShortD

3x

{2x 150 @ 2:00 - free pink

{6x 50 @ :45 - free red

2:00 rest

6x 75 @ 1:15 - free pull - 2x white / 1x FAST TEMPO!

2:00 rest

3x

{3x 100 @ 1:20 - free pink

{3x 100 @ 1:30 - free red

2:00 rest

8x 50 @ 1:00 - kick w/fins - 2x FAST + 1x EZ + 2x FAST + 1x EZ + 2x FAST

#Breast

8x 100 @ 1:30 - cycle 25 breast - 3x pink / 1x red

8x 25 @ :30 - breast - pink - 4 strokes max

1:00 rest

6x 25 @ :40 - breast drill w/sox on arms + fists - 2 pulls + 1 kick

6x 25 @ :40 - breast - break out + 2 cycles fast

6x 150 @ 2:20 - cycle 50 breast - 2x pink / 1x red

8x 25 @ :30 - breast w/double pull downs - pink - 3 strokes max

6x 25 @ :40 - breast drill w/fists - "Y" drill

1:00 rest

3x 50 @ 2:00 - FAST (dive?)

6x 100 @ 1:30 - breast/free x25 - 2x pink / 1x red

8x 25 @ :30 - breast w/triple pull downs - pink - 2 strokes max

1:00 rest

6x 25 @ :40 - breast w/sox and fists on arms - 1 stroke DP / 1 stroke flutter breast / 1 stroke full breast

6x 25 @ :40 - breast - FAST w/1.0-1.2 tempo