Warm Up:

400 yoyo

6x50 @ 1:05 odds- free/evens- back kick/drill/swim

Underwater Work: 1/2 and 1/2

7x50 @ 1:00 w/fins free 25 swim/25 kick

4x50 @ 1:00 w/fins back 25 swim/25 kick

Kick Set: Repeat 2x

200 @ 4:00 IM w/board

150 @ 3:00 50 back/50 breast/50 free w/board

100 @ 2:00 50 breast/50 free w/board

50 @ 1:00 free w/board desc 1&2

Back Half Swim:

4x225 @ 4:00 odds- free/evens- choice (150 build/50 cruise/25 SPRINT)

7x50 @ 1:00 choice desc. (PB+7, +6,...+1)