Warm Up:
1 x (100 Pull with paddles and buoy + 100 one arm drill :10 rest) 1:48/2:06
1 x (100 catch up drill + 100 Pull just buoy :10 rest) 2:03/1:54

2 x 200 Pull with paddles and buoy: 3:47/3:48
2 x 200 Pull with paddles only :20: 3:56/4:52
200 free get time: 3:54

50 Kick :10 easy: 1:15
50 Kick :10 hard: 1:07
50 Kick :10 easy: 1:12
50 Kick :10 hard: 1:06

100 swim easy - focus on catch and pull: 1:57
200 as 50 breathing every 3, 50 breathing every 5, 50 breathing every 3 then :20 rest: 4:00
100 swim moderate - get your time: 1:55

4 x 50: 55/58/58/58

Warm Down:
100 swim easy: 1:58

90min work on high cadence

sockless
work on high cadence

400 warm-up: 8:00

6×50 w/ :15 rest (free/non-free by 25)
. 1:04/1:03/1:04/1:04/1:02/1:03

6×50 w/ :15 rest (25 FAST/25 easy)
. 54/54/55/55/56/56

9×100 w/ :20 rest (2 swim, 1 pull, repeat)
. 1:54/1:55/1:54/1:55/1:55/1:55/1:55/1:57/1:54

12×25 w/ :10 rest (2 no breath, 2 free drill)
. 26/27/29/32/26/26/31/28/26/26/34/34

4×50 w/ :15 rest (kick)
. 56/58/57/57

200 easy cool down: 3:50

warm up for 1 mile

2x 1 mile at sub 9 with 2 min rest in between
3 min rest2x800m at sub 8:30 1 min rest in between
easy mile to cool down

base ride
keep HR low

Strength Base Phase 1.4

Warm up:
200 swim: 3:56
6 x 50 swim :20 work on pull and streamline position
. 55/55/55/55/56/56/
4 x 25 hard :20
. 24/25/25/26
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TEST*:
400 what is the best you can do, RECORD TIME,: 7:36
5 mins easy active recovery - kicking and swimming.: 2x50 breast/free: 1:08/1:09
200 what is the best you can do, RECORD TIME,: 3:40
1 min rest
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Main Set:

4x100 descending :20 not getting a ton of rest
but each 100 gets faster
. 1:57/1:55/1:51/1:49
1 min
4 x 50 descending :30 rest
. 57/55/54/52

Warm Down:
200 easy swim: 3:59

Track
1 mile warmup
800/1000/800/1000/600 sub 8
1 mile cooldown