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Workouts

Optional Practice 

Warm-up 300 Free 15 seconds rest
  300 I.M.(kick,drill,swim X 25)
  3x100 Free 1:20
  3x100 Free (build each 50) 15 seconds rest 1:20
Pull Set  6x150 2:30
  8x100 (EZ,fast (lights out fast x 25) 1:50
Pre-Set  8x200 descend 1-3 4-6, 7&8 IM ALL OUT! 2:40
Main Set 20x50 1-5 Make time 35
  6-10 all out 45
  11-15 Make time 35
  16-20 all out 45
Post Set 6x15 yard dives (work on breakout)  
Warm-Down  200 easy