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 RIMO flow with fins - alt 100 with PB/100 w/o - keep hips high 600 with paddles 150 Stroke A/50 Stroke B - tight kick 400 K - each 100 gets faster 200 IM 8-8/12-12/8-8/12-12 strokes per length 12 x 100 1-3 descend on 1:40 4-9 hold #2 on 1:30 10-12 ascend on 1:40 2 round with fins 4 easy free on :30 4 fast UDK on :30 3,3,2,2,1,1 100 build dolphin kick on 3:00 repeat set on :25

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