12/19 and 12/20 - 2 or 1 blue light (3100 and 3000)

12/19

400 free
400 IM dr/kick/drill/swim
300 free
300 IM PKS
200 free
200 IM drill/swim
100 free
100 IM swim long glides

200 free @ 2:40
2 x 100 free @ 1:25
200 free @ 2:40
4 x 50 free @ :45
200 free @ 2:40

1 x 100 easy

12/20
600
alternate by 100 (75 free-25 free drill / 75 free-25 back drill)

1 x 300 free @ 4:10                                                   }
8 x 50 free Odd) kick-swim / Even) swim @ :50/:45   } x 2
4 x 100 Odd IM / Even Free @ 1:30/1:25                  }

1 x 200 easy