AM: 300WU 6:41, 4x50 drill (finger drag, single arm, dolphin kick free), 5x200 steady/ tempo (4:34, 33, 34, 32, 29 on the 5), 4x100 pull w/ buoy and paddles 4x50 sprint: 57.6, 59.2, 1:00.7, 57.2, 200 Backstroke CD. PM: big lift. 3x10 (back squat with band around my knees, 4-way shoulders, tricep cables) 4x10 (deadlift, bicep curls, oblique medball throws) then band glute circuit, calf prehab and 5minute core circuit.