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 (

800 SKPS twice thru 2 x 50 Dr/Build on 1:00 3 x 25 descend 85 --> 95% on :40 three times on 1:30 4 rockets with fast turn and 10m underwater dolphin after #4 8 x 100 on 1:40 best average 6 x 100 with fins K-S-Dr-S on 1:45 4 x 100 on 2:00 - 3rd 25 sprint kick 2 x 100 IM with 8/10/1/6 kicks 3 x 400 ascend on 6:30 - if free every 4th 25 fly or br 400 long choice of equipment

300, 2 x 100 IM, 3 x 50 descend 12 x 25 on 1:15 1) build 2) 5 and glide/Kick xlr8 3) easy speed from blocks 4) 15/10, 20/5, 25 by round 3 x 50 sprint from the blocks on approx 5:00 2 * 100 sprint from blocks on approx 10 1 x 200 sprint 12 x 25 on 1:15 1) build 2) 5 and glide/Kick xlr8 3) easy speed from blocks 4) 15/10, 20/5, 25 by round 6:00 arrivals 400, 4 x 100, 4 x 50 descend 12 x 25 on 1:15 1) build 2) 5 and glide/Kick xlr8 3) easy speed from blocks 4) 15/10, 20/5, 25 b