800 Flow with fins or approx. 600 Drop a stroke or 150 Fly = kick or Pull underwater recovery Back = DA/RA/3-2-1 Breast = 2K1P Free = LADP/6 kicks 10/9/8 x 50 descend SC and/or time on 1:00/1:05 or 1:10 if you max out switch strokes 10 x 25 on :45 4 breakouts at 90%, 1 at 100% 6 x 200 1-3 descend on 3:30 done as 100 Pull/50 sprint Kick/50 Pull on 3:30 or 150 done as 100 Breast Pull/50 Kick 5 * 450-500 on 30s rest Swim 6 kicks 6 kicks, with paddles and fins Swim or pull w

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