Three times thru 3 X 100 on 1:40 (rotate thru 2nd, 3rd, 4th 25K) 200m with Paddles (S/Pull/PBL/S) om 3:20 4 x 25 descend SC and or time on :45) 40 x 50 1-16 on :50 every 4th fast 17-28 on :55 every 3rd fast 29-36 on 1:00 every other fast 37-40 on 1:05 fast WD 2 or 3 times thru 100 "-" on 1:45 100 build legs on 1:55 100 off stroke on 2:05

4 x 100 pull on 1:30 30s 3 x 100 swim on 1:25 45s 2 x 100 with fins on 1:20 1:20 rest repeat 5s/10s faster or dif stroke 8 x 25 on 1:15 Chose from any or all of Build 2 x 5 (breast) or 15 (dolphin) or 25 (flutter) Vertical kicks speed drill 15/10 fast S or Kick with fins 200 choice 8 x 100 on 1:40 best average 4 times thru 50 sprint K/50 Swim on 1:30 50 Swim/50 sprint K on 1:30 100 Swim IM order on 1:45 4 x 100 IM WD 1) K/S 2) S/K 3&4) swim long

A/ 600 Pull very 4th 25 PBL 400 Swim -very 4th 25 Kick (12m underwater) 200 Kick 6:40 to here 8 x 400 on 5:45 or 6 1-4 descend (may be pull) 30 s 5-8 descend swim WD 800 IM flow with fins 1st 25 of each 200 = ez speed B/ 4 x 100 build into 75 then 15m strong kick (any stroke) 3 x 300 Swim descend with fins (100 6 kicks/50 Swim) Group A 2 x 25 on :30, Group B 2 x 25 on :30 4 x 25 each group 6 x 25 each group 8 x 25 each group repeat Kick twice thru 28 x25 with fins - xtra

16 x 100 4 on 1:45 4 on 1:35 with fins 4 on 1:40 4 on 1:30 with fins 400 choice at 8:50 8x50 1EZ-1Fast on 1:15 add-up 200 under PB 400 Fr/Bk by 100 fist/swim by 50 at 9:10 20 x 75 on 1:30 1 sprint from a dive (goal = 3/4 of 100 time) 2-4) long WD

800 IM flow with fins Station 1 - head position 2 x 25 fly with snorkel 2 x 25 back stroke water bottle on head 2 x 25 with tennis or lacrosse balls 2 x 25 with fins - paddle on head 50's with fins 25's as above Station 2 - Breast stroke three times thru 2 x 25 5 dolphin kicks off wall/5 vertical dolphin kicks/egg beater to wall on 1:00 1 break out for length finish 25 on :45 double break out for speed finish 25 on :45 3 x 50 descend on 1:00 or 24 x 25 fly on :45 (6 regular,

500 swim 400 Pull 300 Kick 200 Drill 100 Swim Done by 6:40 6 x 25 on 1:00 1) build 2) speed drill 3) easy speed 4) build 5) easy speed 6) 15m sprint underwater kick 4 x 50 1) 15-25-10, 2) 15-25-10 on 200 time + approx 45sec (2:45/3:00/3:15/3:30) 3 x 175 at 200 time 100 easy on 2:00 2 x 175 under 200 time 100 easy on 2:00 1 x 175 FASTER Fly or Back 9 x 100 on 1:35, 1:40 or 1:45 with paddles and fins aiming for 10s rest 1) RA 2) LA 3) Swim or Breast or Fly 6 times through (3 4

avoid paddles throughout if you have shoulder issues 300 Swim on 5 4 x 75 Pull descend on 1:05 300 Kick (200 IM + 100 Stroke) on 5:30 4 x 75 Swim descend on 1:00 300 Pull maintain SC on 5:00 4 x 75 kick descend on 1:30 If you want more rest start before 6:15 At 6:45 Group A with paddles and chutes throughout 2 times thru (14 min) 2 x 25 build with paddles and chutes on:50 3 x 10s on vertical Kick 5s hand cross chest, 5 s hands up (faster tempo throughout): 10s off leave pa

400 Free/Back by 100 fist/swim by 50 4 x 75 as 25 drill/50 Build 3 x 50 build into a fast turn and 8-12m sprint dolphin kick into 1 fast stroke 4 x 25 1) build 2) speed drill 3) easy speed 4) 15/10 100 long At 6:40 6 x 100 all out (at least the first 4 done best stroke a wave every 90s - everyone sprint by 6:50, 7, 7:10, 7:20, 7:40, hopefully outside lanes for WD WD

800 IM flow with fins (do not have to do 200 of each stroke) be aware of body and head position 3 x 100 IM 1) with free kick 2) with fly kick 3) regular kick 5 x 50 descend SC and/or time at 6:40 100 on 2, 2:15 or 2:30 200 on 3, 3:15 or 3:30 300 on 4, 4:15 or 4:30 400 on 5, 5:15 or 5:30 200 on 3, 3:15 or 3:30 300 on 4, 4:15 or 4:30 400 on 5, 5:15 or 5:30 300 on 4, 4:15 or 4:30 400 on 5, 5:15 or 5:30 400 on 5, 5:15 or 5:30 finished at 7:20, 7:25 or 7:30 or 14 x 100 on 1:45

2×500 1 min rest 50 pull 50 swim low SC 50 pull faster 100 swim low SC 50 pull even faster 200 swim low SC 4×50 Dec to p200 1:00 7×200 Dec 1-7 @5:00 5x all kick all fast 25/50/75 all on 1:30 Warmdown tba Comment Like

400 swim 100 kick 100 pull 12x25 @:45 4 pull Dec to 95% effort 4 kick Dec to 95% effort 4 swim Dec to 95% effort Circuit 1 3x300 @6:00 swim bridges Dec to 800 pace (backstroke option) Circuit 2 3xthru: FLY (some SP fins) 8x25@:30 hold sc and time 30sr 50 fast fly 1:30 Circuit 3 6 x 25 on 3:00 1) sprint underwater Kick from blocks 2) sprint swim from blocks

5 x 200 1) 4 x 50 descend fist closed on 1:00 2) Pull on 3:00 3) Paddles on 2:45 4 & 5) Paddles and fin on 2:30 4 x 50 kick with board way out front (snorkel) Finish by 6:35 10 minutes to get 2 tiger sprints in 6 x 25 on 3:00 1) sprint swim 2) sprint underwater kick last 40 min 3 x 400 descend on 6:15 4 x 200 descend on 2:55 starting at 1/2 way of last 400 5 x 100 descend on 1:30 starting at 1/2 way of last 200 or twice thru with fins 4 x 25 easy free on :30 3 x 25 sprint un

Somewhat recovery 5 x 200 1) Free 2) Free-Breast 3) Free-Back 4) Free-Fly 5) RIMO 20 x 50 Kick on (1:00-55-50-45) or +5 or +10) then 1 on 1:10 Option A 6 x 400 on 6 or 6:30 1) Pull Breath every 3-5 by 50 2) Swim "-" 3) with fins 5 kicks off every wall 4) Pull - maintain stroke count 5) Swim strong (approx PB + 30) Option B max 2 rounds free may switch stroke between rounds Five times thru 1) 50 drill on 1:00 2) 100 K on 1:50 or 2 3) 150 Swim each 50 gets faster on 3:00 WD 12

300 Pull 300 swim with a build kick 6 x 50 Kick on 1:00 1-3 descend 4 x 50 build to a fast turn and 10m sprint breakout done by 6:35 8 x 100 best average on 1:40 (15 min) reset (12min) 50/100/150/200 maintain SC and pace throughout 3 x (8 x 50) each round gets faster (24 min) Rd 1 on 50 (40s) Rd 2 on 55 (40s) Rd 3 on 1:00 best average 8 x 100 1) IM with flutter kick on 1:50 2) IM with free kick on 1:50 3) IM on 1:50 4) Social kick on 2:30

AM Warmup done by 6:35 800 Flow with fins 4 x 50 descend to 200 Pace 40x100 16, 12, 8, 4 descending pace times start no slower than 1:45, start no faster than 1:30 (example: 16/ 1:45, 12/1:40, 8/ 1:35, 4/1:30) You choose when you do each: Free/Back by 50, 5 kicks off last wall IM or IMO 75 fr flip into 25 Br with double pullout or Flip into 3rd 25 fly, 5 kicks off wall or Distance: 10x400 1-4) D1-4 /6:00 5-8) descend pace times by 10 from #4 +30sec (so if #4 was 5:30 #5 @ 6:

First 1250 could be off stroke then spend 10 min getting ready for test set 3 x 200 descend on PB + 55-60s 4 x 100 descend on PB + 40-45s start at #2 speed 5 x 50 descend start at #3 speed 6:35 to here at 6:45 Test set (10 x 100) 1st wave at 7:10 Test set 2nd wave 10 x 50 off stroke on PB + 25-35s. (all 4 strokes?) 1 strong 2-3 ascend 4-6 ascend 7-10 ascend

300-400, 2 * 100, 3 * 50 descend at 6:30 3 * 50 work turns on 1:10 3 times thru (12 min 1 jump off the block 4 shooters off the bottom - after # 4 sprint to wall (take a long rest) 10m sprint of something very fast (take a long rest) 1 sprint off the bottom Twice thru 2 * 25 Drill to promote high turnover on 1:00 50 build turnover to 35m and hold on 1:30 25 build turnover to 15m and hold on 1:00 10m sprint on 1:20 20m sprint on 1:40 30m sprint on 3:00 50m sprint on 2:00

30 min warmup (leave time for rest when underwater kicking 400 Free/Back by 100 fist/swim by 50 300 Pull each 100 get faster fins on for duration of warm up 200 50 6 kicks build/50 swim long out back 4 x 25 underwater dolphin kick 100 easy back 3 x 25 underwater dolphin kick 100 breast 2 x 25 underwater dolphin kick 100 fly 1 x 25 sprint S 6 x 50 on 2:30 10s vertical dolphin kick then sprint swim with 10m breakouts 200 long off stroke on 4 4 x 50 on 2:30 sprint swim 200 long

400 IM flow with fins 3 x 100 descend 3 x 100 descend with fins and snorkel at 6:30 8 x 400 on 6:00 1-4 descend (may be pull) 5-8 descend swim easy swim 15 of last 20 min 24 x 25 (3 on :30, 1 on 1:00) 1) long drill (6 kicks or 3K1P or over/under Fly 2) long drill 3) 5 dolphin kicks and strong kick or double pullout Breast 4) build 5) & 6) fly or Breast with fins 7) with fins big finish and strong kick 8) fast with fins

400, 3 x 100 descend, 2 x 50 descend 4 x 25 1) 5 and glide --> Kick acceleration 2) Build 3) easy speed from dive 4) 15/10 5 x 175 on 3:00 (if 200 time under 2:10) or 3:15 Descend trying to hit 200 time on 3 reset with 400 IM flow with fins - double up on stroke you are getting ready for 6 rounds descend rounds 1-3 (3-5 all out) 25 on 1:00 50 on 1:00 75 on 1:00 200 K/S with fins 8 x 100 S/K on 2:00 +/- 10s WD