All Things Considered...

Dryland:

5 x {15 Rows
      {20 Backstroke Rows
      {25 Chest Flyes
      {50 Cruches
      {50 Leg Lifts

Swimming:  SCM

300 rev IM DKS

10 x 75 w/ paddles @ 1:40  EN1+
25 scull/25 brst/25 free

5 x {2 x 50 Fly/Back on :45/1:15  EN2/EN3
      {2 x 25 Brst FAST on 1:00 EN3

500 FK SLOB w/ fins EN1

3 x {75 [50Free/25Back] FAST on 2:20 EN3
      {125 [100Free/25Back] FAST on 2:20 EN3
(7 DK's of of each backstroke exit)

Bobs

Curious George is not a Monkey!

Dryland:

7 x {30 Backstroke Rows with Stretch Cords
      {10 Push-up shrugs

Swim Practice:

1000 Free w/ snorkel, paddles, fins  EN1

10 x 200 on 3:15  EN2
[50 Brst/150 Free]

40 x 25 on :30  EN2
alt DK SLOB and Fly Swim

Live Hard...Die Free

300 rev IM DKS

3 x {75 Back on 1:30  EN1
      {125 IM (dbl Free) on 2:15  EN1

4 x{3 x 50 FK w/ fins on 1:00  EN2
     {4 x 25 FK Sprint on :45  SP3

4 x 75 Free on 1:15  EN1
3 x 50 Fly FAST on 1:20  EN3+
3 x 75 Free on 1:10  EN2
3 x 50 Back FAST on 1:20  EN3+
2 x 75 Free on 1:05  EN2
3 x 50 Brst FAST on 1:20  EN3+
1 x 75 Free on 1:00  EN2+
rest 1 minute
4 x 75 Free on 2:00  SP1
(hold under BT100 minus 5 seconds)

Recovery bobs in deep H20