400 low SC each 100 gets stronger  20sr 4×100 75 free/25 IMO 10-15sr 4×50 dec @1:00 30×50@1:30 at p200 Faster Ez 4x(40 sec kick/20sec rest) Quebec Cup 12 * 100 with fins 1) 6 kicks 2) Swim 3) Swim - dif stroke 4) Build Kick 400 Pull 50 Swim/25 Build/25 dif stroke 300 Kick 200 IM + 100 stroke 4 x 50 descend 8 x 25 choice fast 6 x 75 on 1:00, 1:30, 1:05, 1:30, 1:10, 1:30

400, 4 x 100 IM (8/10/16 kicks), 4 x 50 descend 4 x 100 smooth on 2:00 1 x 100 on fpp 3 x 100 smooth on 2:00 2 x 100 on fpp 2 x 100 smooth on 2:00 3 x 100 on fpp 1 x 100 smooth on 2:00 4 x 100 on fpp 3 x thru 300 Pull on 5:30 4 x 25 with chutes on 1:00 or Quebec Cup 3 x thru 300 Pull on 5:30 4 x 25 1:00 1) builld, 2) 15/10, 3) smooth underwater, 4) choice of speed drill

400 SKPS 16 x 25 Fly on :35 8 x 50 Back - under bridges on 1:00 6 * 75 Pull 1) 25 Bk/50 Br 2) 50 Bk/25 Br on 1:15, 1:20 or 1:25 (10s rest on #1) 4 x 100 descend on PB + 15-20 9,8,7... strokes into turn (breast or fly start at 7) 40 x 50 16 on :50 every 4th fast 12 on :55 every 3rd fast 8 on 1:00 every 2nd fast 4 on 1:05 all fast WD Quebec sup 800 SKPS... turn countdown

5 * 200 Descend on 4:00 150 Stroke A slight build/50 Stroke B - strong legs Three times thru 300 Pull with paddles and snorkel on 5:30 200 Kick "-" on 4:30 Quebec Cup swimmers 8 x 25 1) build, 2) 5 and glide/ K XLRS, 3 smooth underwater, 4) 15/10 800 IM flow with 100 fins/100 without Everyone else 8 x 100 on 1:40 - best average 8 x 25 1) build, 2) 5 and glide/ K XLRS, 3 smooth underwater, 4) 15/10 800 IM flow with 100 fins/100 without