2,500 yards (75 mins)
250 free (breathe every 3) warm up
250 breast
250 drills mix
1,000 free
250 drills mix
250 breast
250 free (breathe every 3) cool down

9/28/13 Sat

2,500 yards (75 mins)
250 free (breathe every 3) warm up
250 breast
250 free (breathe left 50, right 50, etc)
250 breast
250 free (breathe every 3)
250 free (breathe every 3)
250 breast
250 free (breathe every 3)
250 breast (emphasize power kick and long glide)
100 free (breathe every 3)
50 free (no breathing)
100 free (breathe every 3) cool down

9/27/13 Fri

30 mins easy freestyle

9/26/13 Thur

30 mins easy freestyle

9/25/13 Wed

45 mins easy freestyle

9/24/13 Tue

45 mins easy freestyle

9/23/13 Mon

2,500 yards (90 mins)
250 free (breathe every 3) warm up
250 breast
250 drills mix
1,000 free
250 drills mix
250 breast
250 free (breathe every 3) cool down

9/22/13 Sun

2,500 yards (90 mins)
250 free (breathe every 3) warm up
250 breast
500 free
250 fly with fins (50×5)
250 kick board with fins (fly/free)
500 free
250 breast
250 free (breathe every 3) cool down