WU

2x150 on 2:45/3:00 100 free 50 no free

100 kick choice

4x50 on :55/1:05 swim choice

Swim

10x25 on 1:00 Working on Stroke Count

10x25 on 1:00 Working on Power Swimming

10x25 on 1:00 Working on Stroke Count and Power Swimming

#MSG

Kick

200 IM no board

4x75 on 1:30 fly/breast/free

6x50 w/fins on :45 choice

8x25 w/fins on :35 Odd Under water Even Swim fast

#MSS

Kick

100 IM no board

4x50 on 1:15 breast/free

6x50 w/fins on :55 choice

8x25 w/fins on :40 Odd Under water Even Swim fast

#MSG

Swim

4x200 on 2:45/2:55/3:15 free

4x150 on 2:15/2:30/2:45 100 free 50 back

6x100 on 1:20/1:25/1:35 free

8x50 on :50/:55/1:00 Odd IMO Even IM

10x25 on :30 choice [5 and 9 from a dive]

WD 100

#MSS

Swim

4x150 on 2:50/3:10 free

4x125 on 2:30/2:45 100 free 25 back

6x75 on 1:25/1:35 free

8x50 on 1:00/1:05 Odd IMO Even IM

8x25 on :40 choice [3 and 7 from a dive]

WD 100