25 min, 3 repeats choose from 400 Pull breath every 3 600 IM flow fins 6 x 50 1-3 kick descend 300 -400 50 Drill/50 Build - stroke dependent 300 IM Dr/S/K by 25 12 x 25 Fly or breast on 5-10s rest 400 choice Queens 6 x 100 3 @ FPP+10, 2 @ FPP +5, 1 @ FPP 12 * 50 ascend 1 on :35, 2 on :30, 1 on :40, 2 on :50. 1 on :45, 2 on :50, 3 on :60 75-200 m worth of fast Swimming WD KBM 9 X 200 on 2:45, 3:00 or 3:15 3 smooth, 1 build, 2 smooth, 1 strong, 1 smooth, 1 fast 6 timer

Do three repeats of at least 2 of: 800 IM flow with fins 600 done as Fly K/back 6kicks/side/Br 2K1P/Free 150 Build 800 Pull with paddles 600 IM 50 Drill/100 Swim drop a stroke 10 x 50 fly or breast or 25 x 25 Fly or Breast 600 Breast done as 2*(2K1P/swim long/50 Build/25 fast hands) 40 minutes to here 4 x 50 on 1:15Build into a great breakout and 8m sprint underwater - swim easy 1:00 3 x 50 IM switch on :50 1:00 3 x 50 sprint on 3:00 6 dive breakouts Relay takeovers 300-400

Right into it! 12 x 100 6 on 1:40 4 on 1:30 2 on 1:20 - max 6 of them free Circuits A - 12 * 25 on 1:30 or 6 x 200 with fins under bridges B- 18 x 25 on 1:00 1&2) Chutes <--> no Chute with partner 3) & 4) with fins C - 6 times thru 50 Build on 1:10 15s sprint K on :50 WD

800 SKPS 3 x 50 descend on 1:00 5,4,3 breathes if free 12 x 25 on 1:00 1) Build 2) 5 and glide 3) easy speed 4) kick xlr8 - 5 & glide 5) 15/10, 6) sprint 3 triangles 3 dives 3 x 50 sprint in waves on approx 4 min or 2 broken 200's 25/75/50/50 5/10/10s 4 times times thru 25 sprint on :30 3 x 50 long on 1:00 or 2 x 400 on 6:30 1) strong, 1) fast 800 IM flow with fins