14 x75 4 x 75 on 1:20 1 x 75 on 1:05 3 x 75 on 1:20 1 x 75 on 1:05 2 x 75 on 1:20 1 x 75 on 1:05 1 x 75 on 1:20 1 x 75 on 1:05 2 x 3 * rockets with fast turn in and out after #3 on 1:30 400 choice include 4 speed drills (counts as 100/400m 400m of sprinting If 25's thing 1st and last repeat Mix striokes as you wish WD carla to announce minumum betwen 300 and 800 as needed to drill something out or loosen up

4 x 100 on 1:40 4 x 100 with fins on 1:30 3 x 100 on 1:30 3 x 100 with fins on 1:20 2 x 100 on 1:20 2 x 100 with fins on 1:10 20s to take fins on and off 400 Pull - pull with paddles - PBL - PBL with paddles 300 Kick work 10m in and out 4 x 50 descend to 200 pace 4 * 200 descend to 800 pace on 3:15 200 long on 4:00 2 x 200 at 800 pace on 3:15 or 3 x 100 descend to 200 pace on 2:15 100 long on 3:15 3 x 50 at 200 pace on 1:15 7 x 100 or 75 WD 130-1:40-1:50-1:30-1:40-1:50-2:0

800 Flow with fins 400 IM without fins/600 IM with fins Fly = underwater kicks 3-5 then 1 good stroke Back - build Br - swim/Scull in L-sit Fr = build 6 x 75 on 1:20 1) IM drop a stroke 2) underwater turn -/fast turn 4 x 50 on 1:00 1) 15-25-10 2) 15-25-10 6 X 25 Speed drills on 1:15 800 600 400 200 mix and match Pull Kick Swim Drill use equipment once

400 Fr/Bk by 100 fist/swim by 50 3 x 200 Pull descend on 3:00 1 x 200 Pull with paddles Chloe = 3 x 150 kick, #4 - 200 with fins 4 x (3 x rockets with sprint in and out of all after #3) on 1:30 4 x 25 all out on 3:00 300 choice 6 x speed work on 1:15 7 x 50 on :35-45-55-40-50-60-70 Broken 200 with 10s at the 50's 7 x 100 on 1:30-1:40-1:50-1:30-1:40-1:50-2:00 400 smoth drill/Swim with fins Trials swimmers 400, 3 * 100 IM, 3 or 4 x 50 descend to 200 pace with long stroke 4 x (

400 Pull 50 with 2 PB's/25 Pull/25 PBL 300 Swim with 5 dolphin kicks off each wall 200 easy kick with fast 5m in and out of walls 100 IM with 8/10/1/6 kicks off walls 4 * 4 rockets on 1:30 8 x 25 on 1:15 1) 5 and glide --> kick XLR8 2) build 3) easy speed from dive 4) 15/10 4 x 25 all out on 2:00 7 x 50 on 35-45-55-35-45-55-65 Trials = 2 fast 50's and long warmdown - max 200 Kick, max 400 with fins OSC 4 x 100 descend on 1:40 200 easy Broken 200 10s at 50 WD

300 3 x 100 3 x 50 descend 4 x 75 with fins 6 kick pause to 4 kicks to 2 to none to high turnover 300 choice at 8:25 2 x 50 sprint from dive 11 x 50 kick on 2:00 1-5) regular kick 6-8) with chutes 9-11) with fins 9 x 50 on 1:30 50 + 4 from above 50 with paddles 50 with fins and paddles WD

800 Flow with fins 3 x 200 descend to PB+20 on 4 4 x 15s sprint Kick on 1:15 6 x speed drills on 1:15 three times thru 25 on 1:00 50 on 2:00 75 on 3:00 add 30 s to pace time each round 400, 300, 200, 100 Mix and match 4 strokes with K, Pull, Swim, Drill with Fins, PB, snorkel, nothing

300 Pull 1st 25 of each 100 LADP on 5:30 4 x 75 S descend on 1:15 300 K (200 choice + 100 IM) on 6 4 x 75 Pull Bk/Br choice of split on 1:20 300 S each 100 gets faster on 5 4 x 75 Kick IM order on 1:30 75 smooth dolphin K with fins 2 x 5&glide --> Kick XLR8 Sprint under water Kick with fins EZ speed from blocks 15/10 4 x 25 speed work with fins 400 Pull with paddles last 50 of each 200 PBL 2 x 300 IM drop a stroke or 50/50 of 2 3 x 200 5 dolphin kicks off each wall 4 x 100 IM

800 SKPS twice thru 2 x 50 Dr/Build on 1:00 3 x 25 descend 85 --> 95% on :40 three times on 1:30 4 rockets with fast turn and 10m underwater dolphin after #4 8 x 100 on 1:40 best average 6 x 100 with fins K-S-Dr-S on 1:45 4 x 100 on 2:00 - 3rd 25 sprint kick 2 x 100 IM with 8/10/1/6 kicks 3 x 400 ascend on 6:30 - if free every 4th 25 fly or br 400 long choice of equipment

400 choice Twice thru 4x 100 IM on 2:00 1) K/S by 25 2) Dr/S by 25 3) S/K by 25 4) swim 200 IM on 3:00 4 x 50 1) 15-25-10, 2) 15-25-10 4 x speedwork High intensity on 2:30 2 x 30 6 x 50 2 x 30 8 x 50 K on 1:30 6 x 50 with fins - fast turns 300 Pull for warmdown

800 Flow with fins - min 300m underwater recovery 12 x 25 on :35 PBL RA/LA/Build 3 x 4 rockets on 1:30 4 x 25 on 1:15 1) 5&glide/kick XLR8 2) build 3) easy speed 4) 15/10 800 swim with paddles and snorkel - every 4th 25 3s pause and Br or Fly 3 x 4 rockets on 1:30 400 kick - each 100 gets faster Dives 7 x 100 on 1:20/1:30/1:40/1:25/1:35/1:45/1:55 or + 10 if mixing in breast or fly

12 x 75 on 1:20 1) Fist/Drill/Swim 2) 25 Kick/50 Build 4 x speed drill on 1:15 Fly &/or Breast 12 x 25 at 90% on 1 Free &/or Back 2 x 25, 1 x 50 at 90% on 1:00 2 x speed drill 50 sprint 20 x 50 kick on 2:00 1-8) best average 9-14) with chutes or sox 15-18) with fins 19-20) SPRINT KICK

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