6 x 200 with increasing intensity 1) Drill with fins on 4:30 2) Drill on 4:30 3) Pull (breathing every 5 if free) on 4 4) swim on 3:30 5) Swim with paddles on 3:00 6) swim stronger - Back K/S or 50 Free/flip into 50 Fly or Breast Three times thru on 5:00 2 rockets - swim into turn and sprint 30m then swim long 8 x 25 on 1:15 1) 5 and glide --> kick XLRB 2) build 3) easy speed 4) 15/10 or speed drill 5-8 with fins Three times thru on 5:00 2 rockets - swim into turn and sprint

600 Pull/Swim/Swim with paddles - each 200 is a build 400 IM done as 50 S/50 Build Kick 200 Kick "-" within 20s of best 5 rockets from smooth to blast 800 Pull with double PB - if free (max 75%) breath every 5 4 rockets 800 with snorkel - every 4th 25 Fly or Breast 4 rockets 800 bridges (fins when it becomes a struggle) 4 rockets and something every 4 minutes something = swim or drill, stretch. 2 dives, choose events, state some goals

800 fins/swim/pull/paddles by 200 400 IM 50K/50S with a build Kick 4 x 50 rotating dolphin kick 3 x 4 rockets on 3:00 rest of group joins 400 4 x 100 Swim descend, 75 kick descend if you came in at 6 4 x 50 1) 15-25-10, 2) 15-25-10 4 x 25 on 1:15 choice of speed drill 3 x 3 rockets on 2:30 XYZ on 1,2,3 X = 25-75 Y = 50-150 Z = 75-250 3 x 2 rockets and long warmdown

12 x 100 2 pull on 1:50 2 swim on 1:40 30s 2 swim with fins on 1:30 2 pull on 1:30 2 swim on 1:20 or 1:25 30s or 20s 2 swim with fins on 1:10 8 x 75 on 1:15 1) 50 drill/25 build 2) speed drill then swim long 50-200m of sprinting 400-800 Pull with paddles and snorkel v4th 25 Fly or Breast 300-600 6 kicks per side 200-400 kick fast no breathing 5m in and out 100 IM 8/12/8/12 stroke max