20 x 100 - xtra 20 s to put on or take off fins 4 on 1:40 with fins 4 on 1:40 w/o 4 on 1:30 with fins 4 on 1:30 w/0 4 on 1:20 with 6 x 25 1) 5 and glide/2 rockets/Kick xlr8 2) 15/10 3 x thru 12m with chutes on 1, 2, 3 3rd (with paddles on #2 50 sprint from blocks on 4 800 Pull with paddles - every 4th 50 PBL or Fly or Breas 6 x 50 kick #1 sprint, thne add 2s each time

800 IM Flow with fins 600 Pull 75 Pull/75 PBL/75 Pull/75 Breast. (Breath every 5 when Free) 200 kick working turns 4 different speed drill on 1:00 ?? fly with flutter kick/back spin/Breast with flutter/Free head up 4 more 1) Build 2) 5 and glide/2 X rocket/kick XLR8 3) Easy speed 4) 15/10 4 times thru 50 on 1:00 ascend to 200 Pace 100 on 1:45 descending to 400 Pace 8 x 100 best average on 1:40 WD

800 IM flow with fins 3 x 50 on 1:00 descend to 200 pace stroke A 200 drill of stroke B 3 x 50 descend to 200 Pace stroke B 8 x 25 speed drills on 1:15 1) 5 & glide --> Kick xlr8 2) build 3) easy speed 4) 15/10 5) easy speed 6) 20/5 7) easy speed 8) 25 from blocks for time four times thru 2 x 10m with big chutes on 1:00,4:00 50 sprint on 3 WD

4 x 450 1) 50 fist/100 Swim 50 fist/100 knuckle paddles 50 fist/100 paddles no wrist straps 2) Pull 50 PBL/100 P regular 50 PBL/100 pull with knuckle paddles 50 PBL/100 P with paddles no wrist straps 3) IM (50 Fly/100 Back) x 3 or 50 Back Kick/100 Breast 100 Breast Kick/50 Free 4) 3 x 150 choice - each one gets stronger 4 x (4 rockets on 1:15) 4 x 200 Kick descend on 4:00 4 x 4 rockets on 1:15 no later than 1:02 3 x 400 Free on 5:30 1-3 descend right into 3 x 200 1) long choi

800 IM flow with fins 3 x 100 descend to 400 pace +/- 5s 4 x 50 1) 15-25-10 2) 15-25-10 4 x speed drills on 1:15 1) build 2) choice 3) easy speed 4) 5 & glide --> kick xlr8 10 x 75 best average on 2:00 1-3 Stroke A 4-5 Stroke B 20 x 25 on 1:00 3 with chutes 2 without 9-10 and 19-20 with fins and/or paddles

800 RIMO flow with fins - alt 100 with PB/100 w/o - keep hips high 600 with paddles 150 Stroke A/50 Stroke B - tight kick 400 K - each 100 gets faster 200 IM 8-8/12-12/8-8/12-12 strokes per length 12 x 100 1-3 descend on 1:40 4-9 hold #2 on 1:30 10-12 ascend on 1:40 2 round with fins 4 easy free on :30 4 fast UDK on :30 3,3,2,2,1,1 100 build dolphin kick on 3:00 repeat set on :25

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

300 Pull last 25 of each 100 Bk/Br/Fr on 5 4 x 75 kick descend on 1:30 300 Swim "-" on 4:30 4 x 75 Pull descend on 1:05 300 Kick 200 IM/100 Dolphin on 6 4 x 75 Swim descend on 1:00 5 x 400 descend on 5:20, 5:10, 5:00, 4:50, 4:40 16 x 25 on :25 alternating Fly and Free WD

14 x75 4 x 75 on 1:20 1 x 75 on 1:05 3 x 75 on 1:20 1 x 75 on 1:05 2 x 75 on 1:20 1 x 75 on 1:05 1 x 75 on 1:20 1 x 75 on 1:05 2 x 3 * rockets with fast turn in and out after #3 on 1:30 400 choice include 4 speed drills (counts as 100/400m 400m of sprinting If 25's thing 1st and last repeat Mix striokes as you wish WD carla to announce minumum betwen 300 and 800 as needed to drill something out or loosen up

4 x 100 on 1:40 4 x 100 with fins on 1:30 3 x 100 on 1:30 3 x 100 with fins on 1:20 2 x 100 on 1:20 2 x 100 with fins on 1:10 20s to take fins on and off 400 Pull - pull with paddles - PBL - PBL with paddles 300 Kick work 10m in and out 4 x 50 descend to 200 pace 4 * 200 descend to 800 pace on 3:15 200 long on 4:00 2 x 200 at 800 pace on 3:15 or 3 x 100 descend to 200 pace on 2:15 100 long on 3:15 3 x 50 at 200 pace on 1:15 7 x 100 or 75 WD 130-1:40-1:50-1:30-1:40-1:50-2:0

800 Flow with fins 400 IM without fins/600 IM with fins Fly = underwater kicks 3-5 then 1 good stroke Back - build Br - swim/Scull in L-sit Fr = build 6 x 75 on 1:20 1) IM drop a stroke 2) underwater turn -/fast turn 4 x 50 on 1:00 1) 15-25-10 2) 15-25-10 6 X 25 Speed drills on 1:15 800 600 400 200 mix and match Pull Kick Swim Drill use equipment once

400 Fr/Bk by 100 fist/swim by 50 3 x 200 Pull descend on 3:00 1 x 200 Pull with paddles Chloe = 3 x 150 kick, #4 - 200 with fins 4 x (3 x rockets with sprint in and out of all after #3) on 1:30 4 x 25 all out on 3:00 300 choice 6 x speed work on 1:15 7 x 50 on :35-45-55-40-50-60-70 Broken 200 with 10s at the 50's 7 x 100 on 1:30-1:40-1:50-1:30-1:40-1:50-2:00 400 smoth drill/Swim with fins Trials swimmers 400, 3 * 100 IM, 3 or 4 x 50 descend to 200 pace with long stroke 4 x (

400 Pull 50 with 2 PB's/25 Pull/25 PBL 300 Swim with 5 dolphin kicks off each wall 200 easy kick with fast 5m in and out of walls 100 IM with 8/10/1/6 kicks off walls 4 * 4 rockets on 1:30 8 x 25 on 1:15 1) 5 and glide --> kick XLR8 2) build 3) easy speed from dive 4) 15/10 4 x 25 all out on 2:00 7 x 50 on 35-45-55-35-45-55-65 Trials = 2 fast 50's and long warmdown - max 200 Kick, max 400 with fins OSC 4 x 100 descend on 1:40 200 easy Broken 200 10s at 50 WD

300 3 x 100 3 x 50 descend 4 x 75 with fins 6 kick pause to 4 kicks to 2 to none to high turnover 300 choice at 8:25 2 x 50 sprint from dive 11 x 50 kick on 2:00 1-5) regular kick 6-8) with chutes 9-11) with fins 9 x 50 on 1:30 50 + 4 from above 50 with paddles 50 with fins and paddles WD

800 Flow with fins 3 x 200 descend to PB+20 on 4 4 x 15s sprint Kick on 1:15 6 x speed drills on 1:15 three times thru 25 on 1:00 50 on 2:00 75 on 3:00 add 30 s to pace time each round 400, 300, 200, 100 Mix and match 4 strokes with K, Pull, Swim, Drill with Fins, PB, snorkel, nothing

300 Pull 1st 25 of each 100 LADP on 5:30 4 x 75 S descend on 1:15 300 K (200 choice + 100 IM) on 6 4 x 75 Pull Bk/Br choice of split on 1:20 300 S each 100 gets faster on 5 4 x 75 Kick IM order on 1:30 75 smooth dolphin K with fins 2 x 5&glide --> Kick XLR8 Sprint under water Kick with fins EZ speed from blocks 15/10 4 x 25 speed work with fins 400 Pull with paddles last 50 of each 200 PBL 2 x 300 IM drop a stroke or 50/50 of 2 3 x 200 5 dolphin kicks off each wall 4 x 100 IM

800 SKPS twice thru 2 x 50 Dr/Build on 1:00 3 x 25 descend 85 --> 95% on :40 three times on 1:30 4 rockets with fast turn and 10m underwater dolphin after #4 8 x 100 on 1:40 best average 6 x 100 with fins K-S-Dr-S on 1:45 4 x 100 on 2:00 - 3rd 25 sprint kick 2 x 100 IM with 8/10/1/6 kicks 3 x 400 ascend on 6:30 - if free every 4th 25 fly or br 400 long choice of equipment