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

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

400 Pull every 4th 25 3 breaths max 300 Kick (200 IM/100 stroke) 15 min to here 4 x 50 descend to 200 Pace on 1:00 8 x 25 on 1:00 1) build, 2) 5& glide & kick xlr8, 3) Easy speed, 4)-8) 15/10 800 Pull with paddles every 4th 25 off "- split" 400 Swim "- split" 4 * 100 descend with #2 at 400 pace from above 200 Kick 4 x 50 descend with #2 at 200 pace from above 20 x 25 strong on 45 - great stroke hygiene 10 x 50 4 on :40 2 on :45 2 on :50 2 on :55