800 SKPS 9 *175 on 3:15 or 8 on 3:30 - (if stroke is slower than 2:25 1-4 descend to 200 time 5) hold 6-9) with fins something you can hold or 7 * 200 1-3) descend on 4:20 (if need #1 K/S, #2 3rd 50 Kick 3 & 4) Swim 4) on 3:30 5-8) Kick on 4 +/- :15 - Chloe to join free style set 10 turns and 2 countdown sprints (9,8,7 strokes into flip) 8 - dive 25 fast underwater kicks or pullout Start/Turn/Finish Relays

800 IM Flow with fins on 16:00 4 x 50 kick descend on 1:15 4 x 25 with Paddles PB optional on :45 400 Pull every 4th 25 1 arm Four times thru 2 x 25 on :45 #1 from dive 1 x 50 on 1:30 1 x 25 on 1:00 1 x 75 on 3:00 last 1/2 hour twice thru 300 Pull breathing every 5 on 5:00 2 x 50 sprint Kick last 10m head down on 1:10 2 x 25 smooth kick underwater on :50, 1:50 1 tiger sprint in waves