400 choice swim
2X	|4 X 75 1:20 25 KDS IMO
|200 Free 3:00 Perfect technique 
|4 25 Free :30 Descend 1-4


2X	|75 Free 1:05 FAST
         |100 Free 1:25 Threshold/85% effort pace
         |125 Free 1:45 Active Recovery
      |100 Free 1:25 Threshold/85% effort pace
|75 Free 1:05 FAST
|100 Free 1:25 Threshold/85% effort pace
|125 Free 1:45 Active Recovery
|100 Free 1:25 Threshold/85% effort pace
|75 Free 1:05 FAST
|125 Free 2:00 EZ


2X	|3 50 Kick 1:00 as Descend 1-3
|100 Free 2:00 Easy Swim