SWIM:
The focus today is quality and sprint freestyle.
Set 1:
6 x 25 free with 5" rest after each repeat;
5 x 50 free with 10" rest;
4 x 75 free with 15" rest;
3 x 100 free with 20" rest.
Count the number of strokes on the 25s and hold that stroke number all the way through the set as your speed increases.
Set 2:
4 x 100 free, swimming your best possible time on each rep. Get 4 minutes of rest/easy/active recovery between reps.
8 x 50 free, swimming your best possible time on each rep.
Do 2 minutes of active recovery between swims.
STRENGTH:
10' abs plus lower back: Supermans, 4 x 15" hold, only belly touching the ground.
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Shopping:
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