500 Snorkel and Fins 400 Swim 300 Pull with knuckle paddles 200 Kick 100 Build 200 Kick 300 Pull with knuckle paddles 400 Swim 500 with snorkel and fins three times thru 50 descend to 200 pace 100 ascend from 400 Pace 3 times thru 4 speed drills on 1 2 dives on 1 1 dive and 15m underwater sprint on 1:30 1 dive and 20m sprint on 1:00 200 swim choice with efficient pull & breath awareness ie - maintain stroke while breathing

300 Swim on 5 4 x 75 kick descend on 1:30 300 Pull on 5 4 x 75 last 25 fly on 1:30 300 Kick (200 IM long + 100 back build) 4 x 75 Pull with paddles - very long 20 x 75 - last 25 fly extra min between rounds 8 on FPP + 10 6 on FPP +5 4 on FPP 2 on FPP 9 x 100 Back 2 on 1:25, 1 on 1:15 200 Choice Fri July 7 800 with fins done as 100 Flow IM order/100 PBL alternate free and Back 3 x 200 descend Free on 2:45 3 x 200 descend back on 2:55 8 x 50 fly sprint on 2:00 - from blocks, tu

20 x 100 - xtra 20 s to put on or take off fins 4 on 1:40 with fins 4 on 1:40 w/o 4 on 1:30 with fins 4 on 1:30 w/0 4 on 1:20 with 6 x 25 1) 5 and glide/2 rockets/Kick xlr8 2) 15/10 3 x thru 12m with chutes on 1, 2, 3 3rd (with paddles on #2 50 sprint from blocks on 4 800 Pull with paddles - every 4th 50 PBL or Fly or Breas 6 x 50 kick #1 sprint, thne add 2s each time

800 IM Flow with fins 600 Pull 75 Pull/75 PBL/75 Pull/75 Breast. (Breath every 5 when Free) 200 kick working turns 4 different speed drill on 1:00 ?? fly with flutter kick/back spin/Breast with flutter/Free head up 4 more 1) Build 2) 5 and glide/2 X rocket/kick XLR8 3) Easy speed 4) 15/10 4 times thru 50 on 1:00 ascend to 200 Pace 100 on 1:45 descending to 400 Pace 8 x 100 best average on 1:40 WD