00 choice, 10 seconds rest, then 200 descend.

4 x 100, 1 and 3 free, 2 and 4 back, 1:30/35/40/45
4 x 100 IM Drill 1:45/1:50/1:55
4 x 50 Build :35/:40/:45/:50
200 pull, paced
2 x 100 tread, 5 seconds rest (stomach tight, back straight, shoulders and wrists out-- maintain good form!)
3 x 300 kick/drill/swim x100 4:45
8 x 50 choice sprint, 10 seconds rest.

200 warm down

500 SKIPS
8 x 50 free/back @ :50 / :55 / 1:00
10 x 100 @ 1:35 / 1:40 / 1:45
#1 sprint first 25
#2 sprint second 25
#3 sprint third 25
#4 springtlast 25
#5 sprint whole 100
1 minute rest, then repeat
4 x 75 kick/drill/swim IM order @ 1:30 / 1:35 / 1:40
6 x 25 headup/ head down sprint @ :30
cool down

3 x 200 free warmup, 10 seconds rest in between
2 x 100 free/back by 25 @ 1:35/ 1:40/ 1:45
8 x 50 drill/swim IM order @ :55/ 1:00/ 1:05
4 x 150 freestyle build within the 150 @ 2:05/ 2:10/ 2:15
4 x 100 choice @ 1:40/ 1:45/ 1:50
6 x 50 first 4 head down sprint, last 2 head up sprint @ :50 / :55 / 1:00
150 cool down