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

10 min Swim - no equipment 800 IM with fins 100 underwater recovery/4 x 25 with flutter 100 DA/100 1 ARm 100 with dolphin kick/100 egg beater 100 Long arm dog paddle/100 build Swim 4 x 50 1) 15-25-20. 2) 15-25-10 3 x (4 x 50 or 25 descend to pace, 4 x 50 or 25 - #1 from dive - at pace) on 8:00 Swim with paddles

400 SKPS 16 x 25 Fly on :35 8 x 50 Back - under bridges on 1:00 6 * 75 Pull 1) 25 Bk/50 Br 2) 50 Bk/25 Br on 1:15, 1:20 or 1:25 (10s rest on #1) 4 x 100 descend on PB + 15-20 9,8,7... strokes into turn (breast or fly start at 7) 40 x 50 16 on :50 every 4th fast 12 on :55 every 3rd fast 8 on 1:00 every 2nd fast 4 on 1:05 all fast WD Quebec sup 800 SKPS... turn countdown

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