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

800 SKPS 3 x 100 IM 1) K/S, 2) S/K, 30S with 8/10/1/6 kicks 6 x 50 on 1:00 descend to Pace 200 on 3 then hold 4 x 25 on 1 (Speed drills?) 3 x 50 on 2 2 x 75 on 2 1 x 100 on 2 2 x 75 on 2 3 x 50 on 2 4 x 25 on 1 Use fins for up to 2 of 600 IM Drills 450 bridges 300 Kick (work 5m in and out of walls) 150 underwater recovery

300 Pull breathing every 5 on 5:00 4 x 75 Kick descend on 1:30 300 Swim - fast turns on 5 4 x 75 Pull with paddles descend on 1:20 300 Kick (200 IM/100 Stroke) on 7:40 4 x 75 2 @ fpp + 10, 2 @ fpp 6 x 200 on 4:00 100 Pull/50 Kick on PB/50 Swim 1-3 descend then hold 8 x 25 sprint on :30 300 25 RA/25/LA/50 swim with fins on 6:00 8 x 25 sprint with fins on :25 200 IM - dolphin kick throughout - no fins 8 x 25 smooth underwater with fins and one paddle paddle on 10-20s rest WD

800 Choice (IM flow with fins is a great option) 16 min to here - if you finish early do some descending turns while you wait 2 x 350-400 Pull with paddles and snorkels on 6:00 #2 faster with similar stroke length 3 x 200 kick on 4:30, 5:00, 6:-00 descend to something you can hold for a 300 300 kick for time 100 easy swim on 2:00 8 x 100 2 on FPP + 15 2 on FPP + 5 2 on FPP + 10 2 on FPP 100 easy swim on 2:00 16 * 50 on 50 or 55 alternate 1 smooth and 1 strong - maintain ki