300 Pull on 5:00 (not all free) 4 x 75 kick descend on 1:30 6 x 50 Swim 1-3 descend with 1,2, 3 .... dolphin kicks Aerobic IM or stroke or even free 3 x 150 (100 Fly/50 Back) on 2:15 (Free 150/175/175) 150 smooth on 2:30 3 x 150 (100 Back/50 Br) on 2:15 (Free 150/175/175) 150 smooth on 2:30 3 x 150 (100 Br/50 Free) on 2:30 (Free 150/175/175) 150 smooth on 2:30 3 x 200 IM or stroke on 3:00 150 Smooth on 2:15 Threshold repeat warmup but consider replacing increasing kicks w/

If doing 2 workouts or if you raced on the weekend 800 IM flow with fins 16 x 100 4 swim on 1:40 4 with fins on 1:20 4 swim on 1:30 4 with fins on 1:20 5 x 200 on 3:15 under bridges alternate with 10 x 100 on 1:45 RA/LA/strong kick/Swim 800 with all the equipment (snorkels encouraged) 50 strong fly or Breast/150 long otherwise 10 x 75 on 1:20 1st 6 1) fist.Dr/S, 2) A-OK/50 Build last 4 continue or improvise 8 x 50 Build into 5 and glide on 50, (2 x 5s on/15 off VK, K xlr8 on

10 x 75 4 on 1:20, 3 on 1:15, 2 on 1:10, 1 on 1:0 +/-5 4 x 25 on 1:00 speed work Three times Vertical kicking 5 on 15s off 200 Swim with dolphin kick on 2:00 3 * 50 sprint from block on 3:00 2 x countdown sprints on 4:00 (3 waves - 90s apart) 200 sprint Kick on 8 2 x 100 sprint Kick on 5:00 5 * 50 sprint Kick on 3:00 WD

300, 2 x 100 IM, 3 x 50 descend 12 x 25 on 1:15 1) build 2) 5 and glide/Kick xlr8 3) easy speed from blocks 4) 15/10, 20/5, 25 by round 3 x 50 sprint from the blocks on approx 5:00 2 * 100 sprint from blocks on approx 10 1 x 200 sprint 12 x 25 on 1:15 1) build 2) 5 and glide/Kick xlr8 3) easy speed from blocks 4) 15/10, 20/5, 25 by round 6:00 arrivals 400, 4 x 100, 4 x 50 descend 12 x 25 on 1:15 1) build 2) 5 and glide/Kick xlr8 3) easy speed from blocks 4) 15/10, 20/5, 25 b

3 x 800 - 2:00 rest 1) with fins RA/LA/50 S - alternate Free and Back 2) Pull every 4th 25 rotate thru Kick on front/Side/Back/Side 3) 4 x 200 descend Free or Back on 2:45 or 3 or 3 x 200 descend Breast (2K1P/S/Fast hands/Swim A/ 20 x 100 on 1:50 5 Fly or Breast /1 free 4 Fly or Breast/1 free 3 Fly or Breast/1 free 2 Fly or Breast/1 free 1 Fly or Breast/ 1free B/ 3 x (8 * 100) Descend 1-3 by round last round best average 1:30 between rounds Pace = 1:20 1:40

400 Pull - every 4th 25 fly or breast 300 IM - drop a stroke 200 Kick - each 50 gets faster 3 x 100 IM 1) with dolphin, 2) with flutter 3) regular 8 x25 on 1:00 speed work of your choice 40 x 50 +/- 1-16) on :50 every 4th one fast 17-28) on :55 every 3rd one fast 29-36) on 1:00 every 2nd one fast 37-40) on 1:05 all fast WD

If swimming 2 workouts do the long one first Long 800 IM with fins done as 100 flow/100 Swim 600 Kick with increasing intensity (200 IM/200 dolphin/200 Stroke) 400 Pull every 4th 25 4th breathes max (3 would be better) 4 x 50 descend to 200 pace free 4 x 50 descend to 200 Pace non free 44 min to here 5 x 400 Free or Back descend from fpp + 40 and drop 10s each time 3-4 times thru 2 x 25 Pull with paddles and chutes 2 x 25 zombie kick or 9 * 300 on 4:15 or 4:30 1-3) smooth fr

400, 4 x 100, 4 x 50 descend 4 * 25 Zombie Kick on 1:00 1:00 6 x 25 with chutes on :45 1:00 4 x 25 15/10 1:00 8 x 10s vertical Kick/20s off 12 x 50 sprint (finish strong) on 3:00 8 x 100 long on 1:30

AM 400 with fins and paddles - evey 4th 25 hold with finger tips 7:30 300 Pull 50 reg/25 1 arm on 5:30 4 x 50 kick descend on 1:00 EBSC 25's (40/30/20 3 25's of each stroke) 3 times thru 1) 25 easy speed on 1:00 2) 5 and glide on :45 3) kick acceleration into fast turn then 5 and glide on 1:00 4) fast finish on :45 5) 25 sprint on 1:00 5 x 50 from dive on :40, 50, 1:00, 1:10, 1:20 4 x 400 1) 75 6 kicks per side - head/elbow/acceleration by 25 then 25 strong underwater kick

400 Fr/Back by 100 light Kick with fins (25 fist/25 A-OK-50 regular) 3 x 100 IM 1) w/ dolphin Kick, 2) with free kick, 3) regular kick 4 x 25 underwater kick on :45 At 6:20 6 * 50 on :50 1) fast 5 smooth 30s rest 300 Pull Strong - every 4th 25 fly or breast on 4:30 6 x 50 on :55 1 fast, 2 smooth 30s rest 300 with fins "-" on 4:30 6 x 50 on 1:00 2 fast, 1 smooth, 1 fast, 2 smooth 300 with paddles on 4:30 6 x 50 on 1:05 2 fast, 1 smooth 200-250 kick on 4:30 6 x 50 on 1:10 3 fa

400 Pull every 4th 25 3 breaths max 300 Kick (200 IM/100 stroke) 15 min to here 4 x 50 descend to 200 Pace on 1:00 8 x 25 on 1:00 1) build, 2) 5& glide & kick xlr8, 3) Easy speed, 4)-8) 15/10 800 Pull with paddles every 4th 25 off "- split" 400 Swim "- split" 4 * 100 descend with #2 at 400 pace from above 200 Kick 4 x 50 descend with #2 at 200 pace from above 20 x 25 strong on 45 - great stroke hygiene 10 x 50 4 on :40 2 on :45 2 on :50 2 on :55

Race toorrrow 7 am departure 400 if free every 4th breath 3 times max 300 Kick done as 200 IM/100 stroke 3 x 200 on 4:00 descend (5s drop) to PB+ 20 400 smooth then if you have a 2nd stroke - now is the time 4 x 50 on 1:30 descend to 200 Pace 12 x 25 on 1:00 1) build 2) 15/10 3) choice of speed drilll 4) strong and loose after a tight strong underwater 2 rounds of XYZ on 1.2.3 X =25-75 Y = 50-150 Z = 75-225 2 waves meaning this whole thing take 24 minutes Lots of shocie and l

800 with fins done as 400 50 Build/25 RA/25 LA free or Back 400 IM Flow may double up on a stroke or 2 600 Pull with paddles - every 4th 25 max 3 breaths 400 IM Kick - Fly and Breast count your kicks, Back and free "-" 200 IM 16/24/16/24 strokes by 50 (double a stroke up if needed) 12 x 25 on 1:00 1) Build 2) 5 and glide - kick XLR8 3) 15m sprint underwater kick/10 m off stgoke 4) 15/10 5) easy speed from dive 6) smooth underwater kick - kick up and down 3 x 200 descend to 40

Workout 1 400 6 Kicks/side alternate free and back 300 Pull with finger grip paddles 200 IM strokes can be drill but strong kick into transitions 100 IM 8/10/1/6 kicks 10 * 175 Free or Back/150 Fly or Breast on 2:40 Fly could be broken if PB slower than 2:10 consider 150/175 or 125/150 1:00 after #5 to switch strokes 500 Swim with fins every 4th 25 strong on 7 or 7:30 16 x 50 on :55 4 Fly/Free 4 Back 4 Br/Fr 4 Free 500 Pull every 4th 25 2-3 breath max on 7:30 or 8 16 x

800 IM Flow with fins on 16:00 4 x 50 kick descend on 1:15 4 x 25 with Paddles PB optional on :45 400 Pull every 4th 25 1 arm Four times thru 2 x 25 on :45 #1 from dive 1 x 50 on 1:30 1 x 25 on 1:00 1 x 75 on 3:00 last 1/2 hour twice thru 300 Pull breathing every 5 on 5:00 2 x 50 sprint Kick last 10m head down on 1:10 2 x 25 smooth kick underwater on :50, 1:50 1 tiger sprint in waves

If you are swimming tonight do this swim Workout 1 10 x 75 (2 stroke A/2 stroke B 1) fist/drill/swim on 1:20 2) very long/50 build on 1:15 4 x 25 1) build, 2) 5 & glide - kick acceleration, 3) choice, 4) 15/10 10 * 200 4 on fpp +20 3 on fpp +10 2 on fpp +5 1 on fpp 3 x 600-800 1) Alternate 2 strokes 2) Paddles every 4th 25 Fly or Breast 3) Maintain Breathing Pattern, Dolphin Kicks and SC 1) or 3) could be Pull Workout 2 16 * 50 1-4) descend on :50 5-6) Kick on 1:10 7-8) Bu

100 Back fist/A-OK/50 Swim 20s 100 Back/100 Breast fist/A-OK/50 Swim 20s 100 Back.100 Breast/100 Free fist/A-OK/50 Swim 20s 400 IM fist/A-OK/50 Swim 2 * 25 Kick small high frequency to big & powerful to small high frequency 50 Pull with paddles 3 * 50 IM Switch fast kick in and out of walls 50 Pull with paddles fins 2 * 25 Kick small high frequency to big & powerful to small high frequency 9 x 75 sprint on 5:00 4 the same then if switching 3 then 2 Kick with fins no breathing

800 IM flow 12 x 25 1) build 2) 5 and glide/ kick xlr8'n 3) easy sped from blocks 4) 15/10 5 & 6) speed drill of choice Back or free 18 x 100 1-3 RA descend on 1:45 +/- 5 4-6 LA descend on 1:45 +/- 5 7-9 Swim on 1:30  +/- 5 repeat with fins on 10s faster Breast 4 x 25 H-H on :45 (no pullout) 3 x 50 Pull on 1:15 3 * 100 2K1P Descend on 1:50 4 x 75 descend on 1:30 5 x 50 from the blocks on 2:00 Fly 6 * 50 1-3 descend on 1:00 4 x 100 on 1:45 1) 25 Kick/75 Swim 2) K/S/K/S 3)

400, 4 x 100, 4 x 50 descend Circuit 1 Three times thru (start at different spots in the rotation Use your core - kick from the hips up and down 2 mins to put on Soxs and do three 10m breakouts 2 x 15s sprint kick on 1:00 2 x sprint underwater kick with fins on 1:00 Circuit 2 6 * 200 bridges with fins on 3:00 1-4 descend 5&6) hold Circuit 3 TABATA two waves 8 * 25 swim on :30 8 x 25 swim with fins on :20 8 x 25 Kick with fins on :25

16 * 50 2 Drill/2 Swim 1-4) Swim on :55 5-8) with PB on 1:00 9-12) swim on :55 13-16) with fins on 50 6 x 600 on 9:00 +/- 15 max 30s on first 1 ideally 20 s then 25 then 30... each repeat is the same stroke(s) 1) "-" 2) each 200 gets faster 3) 1-3, 4-6 4) 1-4 descend, then hold 5) 1-3 descend then hold 6) 1-2 descend then hold 16 * 50 on :50 2 Kick, 2 swim 3 kick, 1 swim 2 Kick, 2 swim 1 kick 3 swim x x 50 strong with fins and paddles