6 x 100 on 1:30 - 50 derek drill/50 swim

2:00

12 x 25 on :40 - 2 press down, 2 press bck, 2 press down and bck, 6 working on smaller and faster press

2:00

30 x 25 main odd stroke on :35 - race pace rules sprint

2:00

16 x 50 midpool working on 2/2/2 drill - on 1:00

2:00

3 x - kick set

5 X 50 kick main on 1:20 - fast/sprint x 25, #4 sprint, #5 - ez

100 kick - 9 fast/10 mod kicks

2:00

12 x 25 on :40 breast with free kick - strokes as fast as possible

10 x 50 ez cool down