First 1250 could be off stroke then spend 10 min getting ready for test set 3 x 200 descend on PB + 55-60s 4 x 100 descend on PB + 40-45s start at #2 speed 5 x 50 descend start at #3 speed 6:35 to here at 6:45 Test set (10 x 100) 1st wave at 7:10 Test set 2nd wave 10 x 50 off stroke on PB + 25-35s. (all 4 strokes?) 1 strong 2-3 ascend 4-6 ascend 7-10 ascend

300-400, 2 * 100, 3 * 50 descend at 6:30 3 * 50 work turns on 1:10 3 times thru (12 min 1 jump off the block 4 shooters off the bottom - after # 4 sprint to wall (take a long rest) 10m sprint of something very fast (take a long rest) 1 sprint off the bottom Twice thru 2 * 25 Drill to promote high turnover on 1:00 50 build turnover to 35m and hold on 1:30 25 build turnover to 15m and hold on 1:00 10m sprint on 1:20 20m sprint on 1:40 30m sprint on 3:00 50m sprint on 2:00

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