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