073111

Warmup:
100 free
300 pks
100 back
300 IM kick
100 free

Main Set
6x100
1 - free
2 - IM
3 - back
100 free
300 kick
100 back
300 kick
100 free

2x50 fr/bk

total: 2500

072711

Warmup:
200 free
100 back
200 IM k/s
100 free
200 back

"Main" Set
12x50 free
1 @ 1:00
1 @ :55
1 @ :50
9x100 on :10R
1 - free
2 - IM
3 - back
1x500 kick (under 10:00)
12x25 free style drill on :05R
1 - 12 o'clock
2 - 11 o'clock
3 - 10 o'clock
4 - swim (catch)
2x50 easy

total : 3200