Warm Up:

12x100 free/back/breast 50 kick/50 swim @ 20 sec rest

Kick Work: Repeat 4x w/fins

1x150 @ 2:15 IM/free kick

2x50 @ 1:00 IM order swim/kick

Drill Series: Repeat 4x free/back/breast/fly

1x100 @ 1:45 pull w/buoy

1x50 @ 1:00 25 right/25 left

1x50 @ 1:00 swim

Distance free/IM work:

1x500 @ 9:00 free 100 swim/400 kick

4x100 @ 1:45 IM (desc to 400 IM pace)

1x500 @ 9:00 200 swim/300 kick

3x100 @ 1:45 IM (hold 400 IM pace)

1x500 @ 9:00 300 swim/200 kick

2x100 @ 1:45 IM (desc to 200 IM pace)

1x500 @ 9:00 400 swim/100 kick

1x100 @ 1:45 IM (200 IM pace)

1x500 @ 9:00 chase swim