15 minutes dry land

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

2 minute explanation of next set

2 x 300 @ 4:20 broken for :10 at 100s, swim #1 stroke (at least 2/3 no free, and if you choose free it is hypoxic by 5 strokes), #2 IMs (individual 100 IMs); SP1-2

2 x 200 @ 2:40 swim #1 choice (if free: hypoxic by 5), #2 IM; concentration on speed walls; Variable Speed (25: fast/easy; 25 easy/fast)

2 x 100 @ 1:20 swim #1 choice (if free hypoxic by 5), #2 IM (build to sprint by 25s)

4 x 50 @ :50 swim one each stroke IM order 5 fast strokes / 5 slow strokes

1 x 50 @ 2:00 REC

2 minute explanation of next set

12 x 50 @ 2:30 (6 from block and 6 from push)either all 1 stroke or half and half; SP3 Highest quality/speed you can produce (record all times)

1 x 50 @ 2:00 REC

2 minute explanation of next set

5 x 100 @ 1:20 Choice #1-2 Variable Speed by 50 70% - 100%; #3 sprint; #4-5 Variable Speed by 50 100% - 70%

1 x100 @ 2:00 Easy second stroke kick :20 rest

10 x 50 @ 1:00 kick: odds Variable Speed by 25 70% - 100%; evens 10 fast kicks / 10 slow kicks

Recovery swim @ 10:00