24 minutes dryland: Stretch + Abs.

8 minutes lane lines

10 x 100 @1:30 [3rd 25 under water]

2 minute explanation of next set

5x100 @ 1:45 kick free [1-3 variable speed by 50medium/50fast, 4-5 Variable speed 25medium/25fast]

1x50 @1:20 REC

2 minute explanation of next set

1x

6x125 @ 1:40 #1 Stroke

6x75 @ 1:00 Free Style

6x25 @ :30 #1 Stroke

2:00 [6 x Space-X launches with hard kick, then rest the remainder of the time]

6x25 @ :30 Free

6x75 @ 1:05 #1 stroke

6x125 @ 1:30 Freestyle

1x50 @ 2:00 REC

2 minute explanation of next set

24 x 25 @ :30 (choice by groups of 4) [1-8: 12.5 kick EN2 + 12.5 swim "Dim Mac" finish all stroke SP3; 9-16: 12.5 hard breakouts, 12.5 recovery; 17-24: fastest and best quality you can give]

1x200 @4:00 REC