RECOVERY !

W.U. 500 swim, 5x100's (50 back, 50 free) MAIN SET 500 (15 secs between each),400,300,200,100. 5x100's pace (10 secs rest) COOL DOWN 3-500 yds.

Dumbbells: 11 reps each of: alternate bicep curls, dual overhead extensions, tricep extensions, bench press. Next do 2 sets, 50 sit-ups***REPEAT ABOVE CIRCUIT THREE TIMES***Nautilus / Universal machine circuit: 11 reps of each machine @ max weight. Do all machines in a row, minimal rest. ***REPEAT ABOVE CIRCUIT THREE TIMES***

W.U. 800 free, 4x100's (50 kick, 50 swim)@ 10secs rest, 800 pullMAIN SET 5x50's pace@ 15 secs rest, 100 easy, 5x50's pace @ 10 secs rest, 100 easy, 5x50's pace @ 5 secs rest. 100 easy, 200 pace COOL DOWN 5x100's@ 15 secs rest

Dumbbells: 11 reps each of: alternate bicep curls, dual overhead extensions, tricep extensions, bench press. Next do 2 sets, 50 sit-ups***REPEAT ABOVE CIRCUIT THREE TIMES***Nautilus / Universal machine circuit: 11 reps of each machine @ max weight. Do all machines in a row, minimal rest. ***REPEAT ABOVE CIRCUIT THREE TIMES***

W.U. 200, 4x100's easy/fast by 50's, 200 kick, 500 pullMAIN SET 2x1500's @ 1:00 rest COOL DOWN Few hundred yards

W.U. 400 free, 4x50's kick, 200 pullMAIN SET (LADDER), 500 @ 30 secs rest, 5x100's @ 10 secs rest, pace, 400 @ 25 secs rest4x100's @ 10 secs rest, pace, 300 @ 20 secs rest, 3x100's @ 10 secs rest, pace, 200 @ 15 secs rest, 2x100's @ 10 secs rest, pace, 100 @ 10 secs rest, 100 pace. COOL DOWN