Warm-up 200 swim, 200 kick, 200 pull
6x50 breakout (first 20 strokes hard) rest 15
3x (4x50 build, 2x50 non-free, 2x50 hard kick) rest 15 after each 50
300 pull
3x100 descending 1-3 rest 15
6x50 (25 right arm, 25 left arm)
200 easy

Happy Monday! 15 more days till Christmas

600 choice warm-up
5 minute kick alternating 50 hard/50 easy
4x100 broken 75 build rest 15/ 25 hard rest 20
6x50 hard in between flags rest 15
400 pull with snorkel build by 100
4x100 50 hard swim/25 hard kick/25 easy rest 20
4x50 taking the fewest amount of strokes/long
4x150 100 free/50 breast rest 15
200 easy