Modified DS1

500 mixed stroke rest 15

200 mixed kick with or without board

4x75 rest 15 seconds

25 tarzan
25 backstroke spin drill halfway, other half is ez back
25 easy

4x125 rest 15 seconds

25 easy swim
50; 5 strokes fast, 8 strokes easy
25 easy swim
25 tarzan

50 easy

Main Set 1

4x200 IM @ 2:45

second 25 is faster than the first 25 (of each stroke)

3x50 kick @1:00 FAST

all same kick

3x75 on the 1:30

ALL OUT same stroke

25 easy

Cool-Down

300 free

100 pull breathe every 7

100 swim fingertip drag
100 ez backstroke