9/27 Warm-up 6X125 odds: fingerdrag evens: (25 r arm/ 25 l arm/25 r arm/25 l arm/25 swim) Kicking set 100 K on side 75 k on side/ 25 fast kick 50 k on side/ 50 fast kick 25 kick on side/ 75 fast kick 100 fast kick MAIN 5X[ 100 choice stroke drill] choice is fly, back, breast or IM, NO FREE [2X50 choice stroke swim ] 50 EZ 7X 175 + 25 free (50 drill/ 125 swim) odds: long axis strokes (back or free) evens: short axis strokes (fly or breast) 8X50 sprint count strokes and try to decrease or at least remain the same 1-4: free 5-8: stroke(non-free) 200 cool down