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

800 SKPS 3 x 50 descend on 1:00 5,4,3 breathes if free 12 x 25 on 1:00 1) Build 2) 5 and glide 3) easy speed 4) kick xlr8 - 5 & glide 5) 15/10, 6) sprint 3 triangles 3 dives 3 x 50 sprint in waves on approx 4 min or 2 broken 200's 25/75/50/50 5/10/10s 4 times times thru 25 sprint on :30 3 x 50 long on 1:00 or 2 x 400 on 6:30 1) strong, 1) fast 800 IM flow with fins

Queens (and SM) 300, 2 * 100 IM?, 3 x 50 descend 4 x 25 choice on 1:00 9 x 50 on :55 descend stroke count and or time IM switch or stroke or free (5 or 10 s faster 300 Pull breathing every 5 if free 4 x 75 swim descend 4 x 50 Kick 1) build, 2) smooth/fast. 3) fast/sm ooth, 4 sprint OYO until 6:55 4 x 200 descend from drill to Swim on 4:00 (Breast, Fly or Fly/Free or IM) or 5 x 200 Free or back on 3:00 +/- 10 or 18 x 25 on :50 - any stroke can switch after 6 smooth underwater