AM Warmup done by 6:35 800 Flow with fins 4 x 50 descend to 200 Pace 40x100 16, 12, 8, 4 descending pace times start no slower than 1:45, start no faster than 1:30 (example: 16/ 1:45, 12/1:40, 8/ 1:35, 4/1:30) You choose when you do each: Free/Back by 50, 5 kicks off last wall IM or IMO 75 fr flip into 25 Br with double pullout or Flip into 3rd 25 fly, 5 kicks off wall or Distance: 10x400 1-4) D1-4 /6:00 5-8) descend pace times by 10 from #4 +30sec (so if #4 was 5:30 #5 @ 6:

Workout 1 400 6 Kicks/side alternate free and back 300 Pull with finger grip paddles 200 IM strokes can be drill but strong kick into transitions 100 IM 8/10/1/6 kicks 10 * 175 Free or Back/150 Fly or Breast on 2:40 Fly could be broken if PB slower than 2:10 consider 150/175 or 125/150 1:00 after #5 to switch strokes 500 Swim with fins every 4th 25 strong on 7 or 7:30 16 x 50 on :55 4 Fly/Free 4 Back 4 Br/Fr 4 Free 500 Pull every 4th 25 2-3 breath max on 7:30 or 8 16 x