200 swim
4/6×75 descend 25 kick 50swim @1:30/2:00
200 IM
4x
4/6×25 drill @ 40/55
100 swim

2-3x
2×50 @ 45/50/55/60 build
100ez
2×25 fast @50

200-400 easy
Descend each row
3×200 @ 2:55/3:30/4:00/4:30
4×100 @ 1:30/1:40/1:55/2:05/2:15
4×50 @ 50/55/60/65/70