20 x 100 4 with fins on 1:30 4 no fins on 1:40 4 with fins on 1:30 4 no fins no free on 1:40 4 with fins on 1:20 Choose 2 5 * 200 on 3:30 LADP/75 build/RA/LA/50 Build or Back 50 RA/50 LA/50 3-2-1/50 Swim or 3 x (6/4/2 x75) Pull 1) 50 Back/25 Breast, 2) 25 Back/50 Breast 6 on 1:20, 4 on 1:15, 2 on 1:10 - any of these could be 75's 2K1P or three times thru 8 x 25 Fly (2 on :30, 2 on :25) 50 Double arm back with dolphin kick on 1:20 2 rounds 2 waves of 8 x 25 all out Round

KBM 400 Pull breathing every 5/3 if free 300 Kick 200 IM + 100 stroke 200 1,2,3,.. kicks off wall8 strong 25's on :35 subtract equipment every 2 4 x 25 choice of speed drills on 1:00 3-x 50 sprint on 3:00 4 * 25 choice of speed drill on 1:00 40 x 50 16 on :45 - every 4th fast 12 on :50 - every 3rd fast 8 on :55 every 2nd 1 fast 4 on 60 fast 10 min Break three times thru 16 * 25 on :45 alternating K with chutes/paddles 400 Swim long min 1/2 off stroke on 7:00 Warmdown 3? x 200

400 Pull breathing every 5/3 if free 300 Kick 200 IM + 100 stroke 200 1,2,3,.. kicks off wall 8 strong 25's on :35 subtract equipment every 2 40 x 50 16 on :45 - every 4th fast 12 on :50 - every 3rd fast 8 on :55 every 2nd 1 fast 4 on 60 fast Warmdown 3? x 200 IM with fins (take them off for Breast drop a stroke each 1 Fly = dolphin kick Back = DA Br = 2K1P Free = LA dog paddle

8 x 50 with partner - 4 each with partner doing hand squeezes out of water 300 kick all with a board 25 10m underwater 25 piano 25 board way out in front 25 10m vertical board 200 PB low every 4th 25 Breast 300 IM drop a stroke 3 x 100 IM 1) with flutter, 2) with free kick, 3) regular kick 6 x 400 alternate Pull ascend on 6 & Swim descend on 5:30 adjust distances if needed 1000 with fins every 4th 25 alternate Fly & Breast or 25 fly/75 Back/25 breast/75 free or Fly/Back/