400 flow with fins 400 flow with fins every 4th 25 is fast underwater kick 5 x 200 on 3:45 staying very long Pull Pull with paddles Double PB Double PB with paddles PBL RA/LA 4 x 25 on 1:15 5 & glide --> kick xlr8 build easy speed from dive 15/10 2 tiger sprints 12 x 50 best average on 2:00 1-6) paddles encouraged 7-12) increase turnover - fins allowed but avoid riding your kick 6 x 75 on 55/65/75/60/70/80

17 sleeps until Trials 20 sleeps until OSC 400 with fins and snorkel - every 4th 25 dif stroke 8 x 100 Pull with paddles on 5-10s rest - breast 400 Swim 25 drill/50 long/25 strong 4 times thru - everything on 1:15 25 build S 25 build kick easy speed 25 15/10 4 rockets head first and flip into 1st one 2 sprint 25's, 1 sprint 50 7 x 100 on 1:20-1:30-1:40-1:25-1:35-1:45-1:55 2 x 200 15m sprint-55 long drill-10m fast finish

500 done as 25 build Kick/25 drill/50 S 400 flow with fins 300 Pull long (double PB ) to strong 200 IM 8/12/8/12 strokes per length OYO until 4:15 ready to go and changed if wearing an old tech suit 5 x 100 sprint on approx 10 min with min 100m between repeats If +3 or more over your best the next sprint is a 50 then back to 100 WD

5 x 200 IM on 4 - 1st 3 with fins descend and then no fins descned 50 Kick/1 arm/swim with dolphin K/1 arm 3 x 4 rockets on 1:15 4 x 300 Pull (4th and 8th 25 off stroke descend on 3:10, 3:30 or 3:45 3 x 4 rockets on 1:00 800 IM with fins Fly 50 K, 2 x 25 S Bk = K/RA/LA/S Br high hips Free = 50 K/150 S 3 x 4 rockets on :45 800 Pull with paddles and snorkel 3 x 4 rockets on :30 600 IM Kick - Breast = no fins or Fly no fins 8 * 50 long (max 4 freeon 40/45/50/55/2 x 60/2 x 65

300 Pull on 4:30 4 x 75 swim descend on 1:10 6 x 50 K 1-3) descend on 1:10, 4-6) descend on 1:00 4,3,2,1 rockets on 1:15 2 x Tiger sprint on 5:00 4 x 50 1) 15-25-10, 2) 15-25-10 2 x 50 sprint on 5:00 10 x 100 with fins on 1:30, 1:20, 1:10, 1:20, 2:00. (+5 for 3, -5, +-10) 5 x 50 or 5 x 100 descend on 2:00 4 x 25 sprint or 4 x 50 small drops on 2:00 WD

10 min Swim - no equipment 800 IM with fins 100 underwater recovery/4 x 25 with flutter 100 DA/100 1 ARm 100 with dolphin kick/100 egg beater 100 Long arm dog paddle/100 build Swim 4 x 50 1) 15-25-20. 2) 15-25-10 3 x (4 x 50 or 25 descend to pace, 4 x 50 or 25 - #1 from dive - at pace) on 8:00 Swim with paddles

400 Flow with double PB 400 Flow with fins 10 x 100 (Br -75's) 100 Drill on 1:45 100 Swim on 1:30 100 Drill on 1:45 2 x 100 Swim on 1:25/1:20 repeat with fins 10s faster 2 x thru 20m sprint 175 smooth on 8 25m sprint 175 smooth on 8 30m sprint 175 smooth on 8 or also on 8:00 1) 4 x 50 descend to 200 pace on 1:00 then WD 2) 4 x 50 at 200 pace on 1:00 then WD 3) 4 x 50 descend to 200 pace on 1:00 then WD 4) 4 x 50 at 200 pace on 55 then WD 5) 4 x 50 descend to 200 pace on 1:00

800 Flow with fins if any or all of it is free then 6K/side or underwater recovery 600 PBL/Pull/2 PB's Straight thru max 4 rounds free 4 x 100 descend to 800 pace on 1:40 4 x 75 descend to 400 pace on 1:20 4 x 50 descend to 200 pace on 1:00 4 x 25 descend to 100 pace on :40 min 1 min rest 4 x 50 at 200 pace on 1:00 55 min to here 4 sprint walkbacks 500, 400, 300, 200 mix and match 4 strokes with swim w/ fins, pull, drill and swim

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

800 Flow with fins 400 Fr/Bk by 100 fist/Swim by 50 8 x 25 on 1:15 1) 5&glide then kick xlr8 2) Build 3) EZ speed 4) 15/10 5-8) repeat or improvise Trials Qualifiers 4 x thru 50 Kick on 2:15 75 Kick on 2:15 (50 time x 1.5) 2 x 50 sprint or broken 200 WD - max 6 freestyle 2 x (6 x 50) +5 or +10 40, 50, 45, 100, 50, 1:25

With adjustments based on this weekends goals 4-600 fun (to be defined) 3-400 strong 4 x 50 descend on a fast 200 pace 5 rockets 3 streamlined kicks 1 dive breakout then 3 or 6 fast 50's on 5 Long warmdown including 2 or 3 x (8 x 25 on 20/30/25/35/30/40/40/40) Sarah, Liam and ?? finishing sprint repeats with long fast breakout

300 Pull with double PB 200 kick with 4 dolphin kicks into vertical board off each wall 3 x 100 IM (8/10/1/6 Kicks) 3 x 400 descend to PB + 25-35s on 5:45, 6 or 6:15 (about 1 min slower than best) 3 x 200 at 1/2 last 400 time on 4:00 3 x 100 under 1/2 best 200 time on 3:00 12 x 75 4 on fpp +10, 4 on fpp +5, 4 on fpp 1-2) 25 fly/50 back 3-4) 50 Fly/25 Back or similar idea for 2 other IM order strokes or Fly/Back, Bk/Br, Br/Fr 400 IM flow with fins

18 x 100 (try to do 6 or more non-free) 1 Pull on 2 1 Swim on 1:50 30s 1 with fins on 1:40 2 Pull on 1:50 2 Swim on 1:40 30s 2 with fins on 1:30 3 Pull on 1:40 3 Swim on 1:30 30s 3 with fins on 1:20 3 x 200 Drills (choose 1,2 or 3 from: Br Hands to Heels/2K1P/fast hands/S by 25 Fly 50 K then 150 underwater recovery/S by 25 Bk or Fr RA/LA/strong Kick/S by 25 or 50 4 x 25 speed work 1 x 50 sprint 8 x (1 x 25 sprint on 20, 3 long on 30, 7 fast dolphin kicks on :40) Round 1 Pull

300 Pull on 5:00 4 x 75 kick descend on 1:30 300 Swim (max 1/2 free) on 4:45 4 x 75 Pull descend on 1:15 300 Kick (100 stroke/200 IM) on 6:00 4 x 75 swim descend on 1:00 8 x 25 on 1:15 1) 5 and glide 2) build 3) ez speed 4) 15/10 4 descending turns 300 or 600m worth of sprinting - 6 -10 repeats 200 easy swim (no kicking) between repeats - lots of rest 600 Paddles, PB and snorkel (max 450 free) 12 x 50 choice (2 on :45, 2 on 1:00, 2 on :50, 2 on 1:00, 2 on :55, 2 on 1:00)

10 * 100 Choice 2 on 2:10, 2 on 2:00, 1:50, 1:45, 1:40 10 min OYO 8 * 25 1) favourite 2) least favourite speed drills 8 x 100 best average on 1:40 200 easy swim off stroke 3 * 50 small drops to very fast on 3:00 800 IM flow 1/2 with, 1/2 without fins

800 with fins RA/LA/kick*/Swim. *from easy to sprint 600 Pull alternate reg/PB low by 150 - last 300 with paddles 3 x 200 Kick descend of 4:30 3 x 100 IM 8/10/1/6 kicks off walls 3 repeats - choose from any or all of 800 with snorkel every 4th 25 Breast and/or Fly 600 Kick 400 IM/200 Stroke 800 IM with fins - could be kick/swim by 50 12 x 25 1) fast 2-4) long

May do one of the below twice (1 min between repeats 800 with fins or 600 without every 100 starts with strong underwater kick and a fly breakout 600 Back RA/LA/DA/Swim 500 Br 25 H-H/ 25 2K1P/50 swim 600 50 PBL/100 Pull with paddles and snorkel 45 min to here 10 minutes to complete 3 x 50 descend to 200 Pace 50 from block at 200 Pace 100 long 50 sprint for time fins at deep end 5 x 100 on 3:00 done as 25 easy Speed/2 x 25 underwater kick with fins/fins off - 25 underwater re