Workouts:#1
100FR/100IM/200FR/200IM/200K
5X 100 K/D/D/S odds-FR, evens-CH
2X 200/4X100/8X50/100/2X50/4X25 on usual base
4X (4X25S/50K fast) all on :30
300 cool down

#2
400CH/300K/200Pull
10X 50 K/D alternate CH and Free
15X 100 descending 1-5, 6-10, 11-15
8X75 (50S/25K- build 50s, fast 25 kick)
200 Choice Cool down

#3
500 Choice Swim/ 300 Kick
16 X 50 (1-8 are K/D, 9-16 D/S)
5X(200FR/100IM)
6X 100 odds-backstroke/ evens-free with fins
200 CDTriathlon Information to come...