14 x75 4 x 75 on 1:20 1 x 75 on 1:05 3 x 75 on 1:20 1 x 75 on 1:05 2 x 75 on 1:20 1 x 75 on 1:05 1 x 75 on 1:20 1 x 75 on 1:05 2 x 3 * rockets with fast turn in and out after #3 on 1:30 400 choice include 4 speed drills (counts as 100/400m 400m of sprinting If 25's thing 1st and last repeat Mix striokes as you wish WD carla to announce minumum betwen 300 and 800 as needed to drill something out or loosen up

400 Fr/Bk by 100 fist/swim by 50 3 x 200 Pull descend on 3:00 1 x 200 Pull with paddles Chloe = 3 x 150 kick, #4 - 200 with fins 4 x (3 x rockets with sprint in and out of all after #3) on 1:30 4 x 25 all out on 3:00 300 choice 6 x speed work on 1:15 7 x 50 on :35-45-55-40-50-60-70 Broken 200 with 10s at the 50's 7 x 100 on 1:30-1:40-1:50-1:30-1:40-1:50-2:00 400 smoth drill/Swim with fins Trials swimmers 400, 3 * 100 IM, 3 or 4 x 50 descend to 200 pace with long stroke 4 x (

Choose 1 today Distance 400, 4 x 100, 4 x 50 descend 6 x 400 descend 1-3) Straight on 6:00 4) 8 x 50 @ 400 Pace 5) 4 x 100 @ 400 pace 6) 150, 100, 150 Swim long with PB & Paddles Sprint 400, 4 x 100, 4 x 50 descend 10 x 25 1) Build 2) 5 & glide - Kick XLR8 3) EZ speed <-> 4) 15-10 5) sprint 8 kicks underwater 3 x 75 descend #3 dive on 2:00 2 x 50 @ 200 pace on 1:00 Sprint 4 x 25 on 1 2 x 75 on 3 2 x 50 on 3 4 x 25 on 2 1 x 75 on 4 2 x 50 on 4 4 x 25 on 2 WD