Monday and Tuesday

But first I will record Tuesday as it is fresh in mind.

15+ minutes warm up swimming

500 kick on back with fins
  alternating
  250 straight
  10x25 USRPT(40sec)
500 kick on back with fins
  dolphin
  250 straight
  10x25 USRPT(40sec)

250 swim
  including 1 arm fly

5x100 butterfly
25free/25fly/25free/25fly

250 swim

3000 yards total

Monday

500 warm up swim

1000 kick on back with fins
  similar to above on Tuesday

20x50 free
USRPT style
55 seconds
36 seconds
first 4 were slow
fail #7 37 seconds
17,18,19, easy
20 @32 seconds

250 cool down

2750 yards