First 1250 could be off stroke then spend 10 min getting ready for test set 3 x 200 descend on PB + 55-60s 4 x 100 descend on PB + 40-45s start at #2 speed 5 x 50 descend start at #3 speed 6:35 to here at 6:45 Test set (10 x 100) 1st wave at 7:10 Test set 2nd wave 10 x 50 off stroke on PB + 25-35s. (all 4 strokes?) 1 strong 2-3 ascend 4-6 ascend 7-10 ascend

300-400, 2 * 100, 3 * 50 descend at 6:30 3 * 50 work turns on 1:10 3 times thru (12 min 1 jump off the block 4 shooters off the bottom - after # 4 sprint to wall (take a long rest) 10m sprint of something very fast (take a long rest) 1 sprint off the bottom Twice thru 2 * 25 Drill to promote high turnover on 1:00 50 build turnover to 35m and hold on 1:30 25 build turnover to 15m and hold on 1:00 10m sprint on 1:20 20m sprint on 1:40 30m sprint on 3:00 50m sprint on 2:00

30 min warmup (leave time for rest when underwater kicking 400 Free/Back by 100 fist/swim by 50 300 Pull each 100 get faster fins on for duration of warm up 200 50 6 kicks build/50 swim long out back 4 x 25 underwater dolphin kick 100 easy back 3 x 25 underwater dolphin kick 100 breast 2 x 25 underwater dolphin kick 100 fly 1 x 25 sprint S 6 x 50 on 2:30 10s vertical dolphin kick then sprint swim with 10m breakouts 200 long off stroke on 4 4 x 50 on 2:30 sprint swim 200 long

400 IM flow with fins 3 x 100 descend 3 x 100 descend with fins and snorkel at 6:30 8 x 400 on 6:00 1-4 descend (may be pull) 5-8 descend swim easy swim 15 of last 20 min 24 x 25 (3 on :30, 1 on 1:00) 1) long drill (6 kicks or 3K1P or over/under Fly 2) long drill 3) 5 dolphin kicks and strong kick or double pullout Breast 4) build 5) & 6) fly or Breast with fins 7) with fins big finish and strong kick 8) fast with fins

400, 3 x 100 descend, 2 x 50 descend 4 x 25 1) 5 and glide --> Kick acceleration 2) Build 3) easy speed from dive 4) 15/10 5 x 175 on 3:00 (if 200 time under 2:10) or 3:15 Descend trying to hit 200 time on 3 reset with 400 IM flow with fins - double up on stroke you are getting ready for 6 rounds descend rounds 1-3 (3-5 all out) 25 on 1:00 50 on 1:00 75 on 1:00 200 K/S with fins 8 x 100 S/K on 2:00 +/- 10s WD

18 x 50 - 3 rounds of 3 1) Kick on 1:05 2) Pull on 1:00 3) IM switch :55 Kicking plan x 3 Kick with board underwater Resistance kick Board touch Circuit 1 (18min) twice thru 8x50 25 free cruise/25 IMO strong under bridges :50 100 ez 2:20 Circuit 2 12 x 25 on 1:30 sprint - Q with fins, KBM with chutes Circuit 3 300 pull 5:00 2x200 swim 3:10 4x100 Dec to p400 1:30

600 Pull 50 PBL/50 RA-LA/50 build alt stroke A and stroke B (breast/fly could be some free and some breast/fly) 6 x 50 kick 1-3 descend on 1:10 then 1:00 (4-6 faster) 200 IM - include any 100m of strong kick and any 100m of strong swim at 6:30 If racing 12 x 25 on 1:10 1) dive and glide 2) 15m underwater kick (consider breast) 3) easy speed 4) choice 6 x 50 1) 15-25-10 8 * 100 on 2:30 1) flip into 25 fast best stroke on 2:30 2) flip into 50 fast best stroke on 2:30 800 Pul

300, 3 x 100, 3 x 50 descend 4 x 25 1) 5 and glide - kick acceleration 2) 15/10 3) easy speed 4) speed drill of choice at 6:36 30 x 75 10 @ fpp + 10 - could be pull 30s 8 @ fpp +5 30s 6 @ fpp 1:00 4 @ fpp 1:00 2 @ fpp 4 times thru 25 Build Kick at position 11 on :45 25m 15m sprint kick and float to wall on 1:00 50 sprint kick with snorkel on 1:15 2 x 15s sprint kick on :45 100 swim with build kick on 2:15 8 x 50 ascend on :45

800 with fins 150 Flow/50 kick on front in position 11 600 Pull 75 long/25 build 50 long/50 build 25 long 50 build repeat with fins 300 fast K/50 long swim fast K/ 50 build swim fast kick/ 50 strong swim fast Kick/50 fast S 3 x 100 IM 8/10/1/6 kicks 7 x 50 sprint on 7 6 x 100 on x, x+5, x+10, x+15...

3-5 x 100 Kick on front/RA/LA/S build 50 K (25 Build/25 Fast 100 50 PBL/50 Swim with build kick at 6:35 3 x 300 Long Stroke A on 5 1 x 250 Stroke B "-" on 5 2 x 300 Long Stroke A on 5 1 x 250 Stroke B strong on 5 1 x 300 Long Stroke A on 5 1 x 250 Stroke B fast on 5 8 x 100 w/ fins on 1:50 1-5 build in 75 and come off 15m sprint underwater 6) build into 3rd 25 15m sprint underwater 7) build into 2nd 25 15m sprint underwater 8) start with 15m sprint underwater or 7

800 Flow with fins (not neccessarily IM) Fly or free - underwater recovery Breast - with dolphin Kick Back K/DA, K/RA, K/LA, 50 6 kicks at 6:28 10 x 75 1) fist/Drill/Swim, 2) Kick/50 Build on 1:15 5 x 100 6K's on 1:50 or 4 x 100 Br kick streamlined under water/Kick on Back/3K1P/2K1P or 4 x 100 Fly on 2:10 Twice thru with fins 4 x 25 Easy free 3 x 25 sprint underwater kick 3 x 25 Easy free 2 x 25 sprint underwater kick 2 x 25 Easy free 1 x 25 sprint underwater kick 2 min re

600-800 Pull every 200 gets faster at 6:25 12 x 100 1) Free on 1:30 2) Stroke on 1:40 3) IM on 1:50 8 x 25 on 1:00 - your choice of speed work 8 x 100 on 1:40 - best average (4th 25 stroke) - if average will be closer to 1:20 than 1:10 go on 1:50 (do at least 3 of each) x 4 100 PBL with paddles on 2 2 x 25 with big chutes on 1:00 4 x 25 sprint with fins on :30 4 x 25 fly (snorkel? fins?) 2 x 25 Breast pull with paddles on 1:00 - no pullout

300-500 Pull long until 6:15 am 4 x 75 Kick descend on 1:40 300 Swim on 4:30 4 x 75 Pull descend on 1:20 300 Kick (200 IM + 100 stroke) on 6:00 4 x 75 Swim descend on 1:10 6 times thru 50 kick build cruise to strong on 1:00 25 sprint kick on :40 25 tombstone kick on 1:20 board above water - stretch board to retract scapula 100 swim with build kick on 1:50 5 x 300 descend 1-3, hold 4&5 on 4:00 or 4:15 alternatively every 4th 25 flip into fly or breast on 4:30 or 4:45 WD

800 SKPS at 6:30 9 x 100 1-3 descend RA or 2K1P if breast on 1:50 4-6 descend LA or 3K1P if breast on 1:50 7-9 descend swim on 1:40 8 x 25 on 1:00 1) 5 & glide --> kick acceleration 2) build 3) easy speed from block 4) 15/10 3 x (8 x 50) on 45 D1-3 by set (1-1.5s drops) - last set best avg. 1:00 between rounds 10 x 100 on 1:50 - Swim/Kick - add subtract around 10s rest interval 200 Swim with paddles

800 IM flow with fins at 6:28 8x50 on 1:10 1) 15-25-10, 2) 15-25-10 Sprint (30s between rounds) 3x12x50 / 60-70-80 by round Rd1: Aerobic HR 140 max Rd2: 2ez-1strong Rd3: 1ez-2strong Mid / 1:20, 1:30, 1:40 by round - 30s between round 3x10x75 Rd1: Aerobic HR 140 max Rd2: 2ez-1 200 pace Rd 3: 1ez-2 200 pace + 1 ez Distance / 1:40 30s between rounds 3x10x100 Rd1: Aerobic 140bpm max Rd2: desc 1-5 to 400 pace x2 Rd3: desc 1-3 to 400 pace x3 +1 ez 3 waves of turn countdown Social k

Warmup - three times thru 200 Pull on 3:45 - faster by round 100 kick on 2:15 - fast by round 3 x 50 rd 1 :55/:50/:45 rd 2 :50/:45/:40 rd 3 :45/40/:35 Station 1 Dives Station 2 - 3 rounds 6 strokes dead start 1:00 swim ez to 25 8 strokes dead start 1:00 swim ez to 50 25 build to fast finish 1:00 50 all out 2:00 25 ez 1:00 Station 3 10 x 100 on 1:45 - with fins under bridges 1-3 descend, 4-5 hold underwater always fast - from hips

Ready to go at 6:40 Suggested Warmup (three times thru) 100 long stroke A 75 Stroke A/flip into 25 stroke B 4 x 25 stroke B descend 100 IM (8/10/1/6 kicks IM set (54 min - three times thru) 2 x 50 Fly @ 2:00, 1) from Dive 2) from Push 1 x 100 Back @ 1:45, Goal: negative split backstroke 6+ kicks off wall 1 x 200 Breast/Free by 100 on 3:15, even split breast, negative split free. 1:00 Rest 8 x 50 IM, 2 of each @ 1:00 Aerobic threshold 10 x 200 (26-28 min set) Free 3:0

400 IM flow with fins 300 kick (200 IM + 100 stroke 4 x 50 swim descend to 200 pace (stroke A) 2 x 50 descend to 200 pace (stroke B) finish by 6:35 twice thru (may have to do the first three in a different order if not enough chutes 50 build with chutes on 1:00 2 X 25 with chutes on 1:00 100 long swim with build kick on 2:00 50 build kick on 1:00 2 x 15s sprint kicks on 1:00 100 long pull on 2:00 50 build with paddles on 1:00 2 x 25 sprint with paddles on 1:00 100 long swi

400 Fr/Bk by 100 fist/Swim by 50 400 6 kicks per side with fins - free or back water pressing on back of han 200 IM Drill and or swim at 6:35 10 x 75 on 1:30 1) fist/drill/Swim 2) 5 and glide - kick acceleration/reset at wall - 50 build 40 x 50 16 on 1:00 3 smooth, 1 fast stroke 12 on 1:05 2 smooth, 1 fast stroke 8 on 1:10 1 smooth, 1 fast stroke 4 on 1:15 4 fast stroke 600 Kick/Pull/Swim by 50

800 IM flow 4 x 100 25 Drill/75 build At 6:35 40 x 100 +/- 5 or 10s 16 on 1:40 12 on 1:35 8 on 1:30 4 on 1:25 Decide wether you are starting on 1:45, 1:40, 1:35 or 1:30 choose your order from A/ Free/Back by 100 3-4-5-6 kicks off walls B/ IM or IM order C/ 75 Free/25 Flip into Breast or Fly D/ 75 Pull/25 PBL or Distance 10 x 400 1-4) descend on 6:00 (+/-10) 30s 5-8) on 5:50, 5:40, 5:30, 5:20 9) on 7:00 10) fast