200 Dolphin Kick 400 Free/Back by 100 fist/Swim by 50 600 Pull 75 choice/25 IM order of off strokes) 9 x 100 IM on 1:50 1) with dolphin kicks 2) with flutter kicks 3) Regular with 8/10/1/6 kicks off wall Payton Pull 75 Back/25 Breast1-3 descend KBM 25's (35/25/15) 4 x 3 rockets with a fast turn after last one on 1:15 12 x 50 sprint on 2:00 4 x 3 rockets with a fast turn after last one on 1:15 15 x 100 on 2:00 with paddles 1-5 PBL descend 6-10 swim low stroke count 11-15

300 Pull (100 reg/2 x 50 PBL/RA/LA) 200 Kick with fast turns 3 x 100 IM (8/10/1/6 kicks off walls) 4 x 50 1) 15-25-10, 2) 15-25-10 4 x 25 on 1:5 1) 5 and glide, Kick xlr8 2) Fly with flutter kick, or Back spin drill 3) easy speed from dive 4) Fly with flutter kick, or Back spin drill 40 x 50 16 - every 4th fast 12 - every 3rd fast 8 - every 2nd fast 4 - fast 55/50/45/40 if free 60/55/50/45 if back 65/60/55/50 if Fly

8 * 75 on 1:30 1) fist/Dr/S 2) Scull/50 Build 9 x 300 on 4:30 3 smooth free 1 back build 2 smooth free 1 strong back 1 smooth free 1 fast back 3 x 50 fly 1-1.5s drops to 200 Pace on 1:00 4 x 25 15/10 on 1:00 twice thru with fins all on :25 4 x 25 easy 4 x 25 underwater dolphin kick (UDK) 3 x 25 easy 3 x 25 underwater dolphin kick (UDK) 2 x 25 easy 2 x 25 underwater dolphin kick (UDK) 1 x 25 easy 1 x 25 underwater dolphin kick (UDK) 200 Back 6 kicks per side (no fins) on 4

3 x 100 on 1:40 3 x 100 on 1:30 with fins 3 x 100 on 1:30 3 x 100 on 1:20 with fins 3 x 100 on 1:20 3 x 100 with fins on 1:10 10s extra to switch 12 x 50 sprint on 2:00 WD