twice thru 25 Pull very long and efficient on :30 25 Kick on PB build on :30 2 x 25 Swim IM order on :25 right into twice thru 50 Pull very long and efficient on 1:00 50 Kick on 1:00 3 x 50 IM switch on :55 75 Pull on 1:30 75 Kick on 1:30 2 x 75 1) Fly/Bk/Br, 2) Bk/Br/Fr on 1:30 twice thru 50 Pull very long and efficient on 1:00 50 Kick on 1:00 3 x 50 IM switch on :55 twice thru 25 Pull very long and efficient on :30 25 Kick on PB build on :30 2 x 25 Swim IM order

300 Pull (25 fist/25 A-OK/50 Swim on 5:30 4 x 75 kick descend on 1:30 300 Swim (max 150 free on 5:30 4 x 75 Pull descend with finger grip on 1:30 100 build kick on 2:30 4 x 75 Zombie Kick on 1:15 100 faster than above 2:30 4 x Zombie kick on 1:15 100 Sprint Kick 2:30 4 x zombie Kick with fins on 1:00 100 sprint kick with fins on 2:00 4 x zombie Kick with fins on 1:00 Count down sprints from 9 if free or back from 7 if breast 4 times thru 2 x 15m breakout on 1:00 4 x 25 with

10 x 75 on 1:30 1)  5m off every wall 2)  5,5,10 3)  5,10, 10 4)  10, 10, 10 5)  10, 10, 15 Repeat   8,8 or 7 x 100 IM on 1:45, 1:50 or 1:55 8,10,1, 6 kicks off walls   4 x 200 pull descend on 3:00   5 x 700, 750 or 800 on 10:00 1-3 descend (whatever equipment helps)  4 broken at 200 for 10s 1 min rest 5 broken at 100 for 10s holding 800 pace or 20 x Fly or Breast  or IM 3 x 25, 1 x 50 fly on :30, :25, :25, 1:10   8 x 125 on 2:30 75 build pull – drop PB and swim fast/10s grea

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