am 400 with fins free/back by 100 fist/Swim by 50 2 x 150 Pull (25 Fly/50 Back/25 Breast/50 Free) 200 IM Kick 8 x 25 1) 5 and glide --> Kick acceleration 2) Build 3) 15.10 4) Choice of speed drill 3 x (6 x 200) Rd 1 on fpp + 30 Build 1-3) 30s rest Rd 2 on fpp + 20 2nd 1/2 faster than 1st 1/2 30s rest Rd 3 on fpp 800 kick with fins smooth/med/smooth/SPRINT 200 choice pm 6 x 75 (25 A-OK/50 Build) 2 stroke A, 1 stroke B on 1:30 3 x 200 pull descend SC and/or time on 3:15 4

300, 2 x 100, 3 x 50 descend to 200 pace 10 x 75 on 1:30 50 stroke A build into 25 great breakout stroke B 42 x 50 three times thru 4 on 1:00 4 on :55 4 on :50 4 on :45 Should do 3 dif strokes each time thru - switching between groups of 4 800 paddles, fins and snorkels

AM 400 Pull - breath every 5 if free 300 swim - max 1/2 free 200 K - build 3 x 100 IM - 8/10/1/6 kicks underwater 8 x 25 1) build, 2) 5& glide - kick xlr8, 3) 15/10, 4) smooth underwater Three times thru 4 x 200 descend and build by set and round - 2:45, 3 or 3:15 3 x 50 sprijnt kick on 1:10 6 x 20m from dive PM 800 IM flow with fins 3 x 200 IM 1) K/S by 50, 2) K/S by 25, 3) Swim 5 times thru 25 on 1 50 on 2 75 on 4 100 on 4 (*rounds 2 & 4 - only) Vertical Kick 5 on 5 off

10 x 75 1) fist/A-OK/Swim on 1:30 2) Build on 1:20 300 Pull 200 Kick 4 x 25 on 1:00 choice of speed drills 8 x 100 best average of 1:40 Sprint kick set with long 100 choice between rest 300 Kick on 10:00 3 x 100 Kick on 5 6 x 50 Kick on 3:00