4000 yds

600 standard warm-up

3x300  1 & 3 ( 100 free, 100 IM or stroke, 100 Free)
            2  & 4  Free (75 ez, 25 no breath) Hypoxic set :)

6x100 Free (2 med, 1 fast, 2 med)
4x100 (2 med, 1 fast, 1 med)
3x100 (1 med, 1 fast, 1 med)
2x100 (1 med, 1 fast)
30 sec. break
1x100 from a dive fast

200 warm-down

3600 yds

Subbing on Monday

600 standard warm-up

3x4x50 1. paddle drill 2. normal but work on head position 3. super catch up  4. normal but work on rotation

300 pull breathing by 50 3, 5, 7, 3, 9, 3
4x150 (100 free, 50 choice faster with a good turn)

300 pull breathing by 50 3, 5, 3, 7, 3, 5
4x100 odds: IM evens: free

300 pull breathing by 50 9, 3, 3, 3, 3, 9
4x50 (25 choice, 25 free)

300 warm-down