Swim
Speed Day
Warm Up: 200 swim, 200 kick, 200 pull
Main: 16x50, decend 1-4, 5-8, 9-12, 13-16
46.71, 49.21, 51.36, 50.61
48.06, 52.29, 50.32, 48.23
47.62, 52.05, 49.70, 51.04
46.23, 50.33, 49.55, 51.15
Cool Down: 200 easy
Total: 4x50 each slower than last

Core Exercises
Squats, rows, V's, Steps, Push Ups, Planks, Lat Pulls, Dips