Queens 4 x 400 1) Pull on 6:30 2) Swim 6:00 3) swim or pull with paddles 5:30 4) swim with fins 5:00 36 x 25 on 1:00 1-2) chutes 3-4) sprint kick 5) underwater from dive 6) sprint 7-8) sprint with fins and paddles 12 x 75 Pull alternating 50 Back/25 Breast and 35 Back/50 Breast 1-4) on 1:20 +/- 5 5-8) on 1:15  +/- 5 9-12) on 1:10  +/- 5 400 IM flow with fins KBM last practice Meet warmup 800-1200 3 descending dives 3 descending turns 4 dive walk backs trying to hit 100 Pace

12 * 100 on 1:40 1-3) smooth 4) faster - maintain stroke count 5-7) Smooth 8) 400 pace 9-11) smooth 12) faster again 200 drill 3 x out in out turns descending - plant feet firmly and quickly 100 drill 3 dives 4 x 50 at 200 Pace or 3 x 25 descend aiming for 1/2 second drop with partner timing 50 Sprint max and match 400, 300, 200, 100 - max any 400 with fins

Queens Shallow + deep lanes if needed 4 * 300 descend on 5:30 every 3rd 50 off 8 * 25 strong on :30 4 x 200 kick descend on 5:00 8 x 15s sprint kick on 1:00 12 x 100 with paddles and/or PB 3 on fpp + 15 1 on fpp 3 on fpp + 10 1 on fpp 4 on fpp + 5 800 smooth with fins - every 4th 25 fly or Breast KBM 400 choice (Fr/Bk by 100 fist/Swim by 50 300 Pull long - paddles options 8 x 25 kick on :45 - do 3 strokes Fly 1) build, 2) strong Back 1) build 2) Zombie Br 1) - egg beater 2)

1000 with fins (800 if max 1/2 free) Swim Kick Drill Pull Swim 200 SSS 200 Pull breathing every 3 and/or 5 200 build kick 200 1,2,3... 8 fast kicks off walls twice thru 25 choice or 5 & glide 25 choice or build 5s fast vertical kick 2 x blast off bottom 25 choice or dive and under water kick 25 151/0 400 choice 150m worth of sprinting (2-6 repeats) in 25 minutes 8 x 75 ascend 2 on 1:00, 2 on 1:10, 2 on 1:20, 20 on 1:30

4 x 250?-300 1) breath every 3/5 if free on 6:00 2) free - fast tuns on 5:30 3) IM - 75 build each stroke to last 15m kick into wall on 6 4) non free - fast turns on 5:30 8 x 25 on 1:00 1) 5 & glide - kick xlr8 2) build 3) underwater kick from dive 4) 15/10 24 x 75 on 1:45 1) fast 2-4) smooth Fast are all the same stroke or IM order 12 x 25 on :40 1-2) strong 3) double arm back or long arm dog paddle

3 x 3 x thru 1st round 100 smooth 1) Free, 2) IM, 3) no free on 1:45 10 s vertical kick arms at chest 2nd round 125 smooth 1) Free, 2) IM, 3) no free on 2:10 10 s vertical kick arms on shoulders 3rd round 150 smooth 1) Free, 2) IM, 3) no free on 2:30 10 s vertical kick at chest A/ 8 * 50 Best average Kick on 2:00 B/ Relay take overs - Start turn finish relay C/ 3 x Tabata (8 x 25 Sprint on :30) - 2 min rest between)

800 SKPS 400 Pull - 200 stroke A then alternate 50 stroke A/50 Stroke B 6 x 50 Bk K/Br S or Fly Swim/Back K Choose 4 of (on 10) - if more than 1:00 rest - 3 descending turns 1) 600 IM S/DR/Build K by 50 2) 600 Pull v4th 25 Fly or BR 3) 600 Bk RA/LA/DA/S 4) 600 Pull w/ paddles "-" 5) 6 x 100 FPP 8 x 25 strong on 35 800 IM flow with fins

400 Fr/Bk by 100 A-OK-fist/swim by 50 6 * 50 PBL descend 1-3 Stroke A/4-6 descend Stroke B 200 Kick "-" 3 x 100 IM 1) with free legs, 2) with fly legs, 3) regular 2 x 100 Fly/50 Back on 2:30 1 x 150 smooth free on 2:20 2 x 100 Back/50 Breast on 2:30 1 x 150 Smooth free on 2:20 2 x 100 Breast/50 Free on 2:40 1 x 150 Smooth free on 2:20 200 IM or 8 x 25 on 1:00 1) 5 and glide 2) build 3) underwater sprint kick from dive 4) 15/10 Twice thru - 2nd round with fins - everything on

300 Pull on 6:00 4 x 75 Kick on 1:30 300 Swim on 5:30 4 x 75 pull descend on 1:15 300 Kick (200 IM + 100 stroke) on 6:30 4 x 75 swim on 1:00, 1:05 or 1:10 6 min OYO 2 waves on 5:00 100 from blocks "-" split best average 25 build/75 sprint 75 sprint/25 easy 100 from blocks "-" split best average 25 build/75 sprint 75 sprint/25 easy 100 from blocks "-" split best average 25 build/75 sprint 75 sprint/25 easy 400, 300, 200, 100 Mix and match

800 IM flow with fins 6 x 100 1-3 descend on 1:40 either every 4th 25 fly or breast or Stroke A then Stroke B on 1:50 4 x 75 K 1) smooth 2) 50 smooth 25 Fast 3) 25/50 4 Fast 3 descending turns 4 x 50 15- 25 -10 4 x 25 1) 5 and glide/Kick xlr8's 2) buiiold 3) easy speed 4) 15/10 12 x 100 1) drill on 1:45 or 2:00 2) & 3) smooth on 1:30 or 1:45 4) fast to faster 4 x 3 or 400 ascend and removing equipment

20 x 100 4 with fins on 1:30 4 no fins on 1:40 4 with fins on 1:30 4 no fins no free on 1:40 4 with fins on 1:20 Choose 2 5 * 200 on 3:30 LADP/75 build/RA/LA/50 Build or Back 50 RA/50 LA/50 3-2-1/50 Swim or 3 x (6/4/2 x75) Pull 1) 50 Back/25 Breast, 2) 25 Back/50 Breast 6 on 1:20, 4 on 1:15, 2 on 1:10 - any of these could be 75's 2K1P or three times thru 8 x 25 Fly (2 on :30, 2 on :25) 50 Double arm back with dolphin kick on 1:20 2 rounds 2 waves of 8 x 25 all out Round

KBM 400 Pull breathing every 5/3 if free 300 Kick 200 IM + 100 stroke 200 1,2,3,.. kicks off wall8 strong 25's on :35 subtract equipment every 2 4 x 25 choice of speed drills on 1:00 3-x 50 sprint on 3:00 4 * 25 choice of speed drill on 1:00 40 x 50 16 on :45 - every 4th fast 12 on :50 - every 3rd fast 8 on :55 every 2nd 1 fast 4 on 60 fast 10 min Break three times thru 16 * 25 on :45 alternating K with chutes/paddles 400 Swim long min 1/2 off stroke on 7:00 Warmdown 3? x 200

400 Pull breathing every 5/3 if free 300 Kick 200 IM + 100 stroke 200 1,2,3,.. kicks off wall 8 strong 25's on :35 subtract equipment every 2 40 x 50 16 on :45 - every 4th fast 12 on :50 - every 3rd fast 8 on :55 every 2nd 1 fast 4 on 60 fast Warmdown 3? x 200 IM with fins (take them off for Breast drop a stroke each 1 Fly = dolphin kick Back = DA Br = 2K1P Free = LA dog paddle

8 x 50 with partner - 4 each with partner doing hand squeezes out of water 300 kick all with a board 25 10m underwater 25 piano 25 board way out in front 25 10m vertical board 200 PB low every 4th 25 Breast 300 IM drop a stroke 3 x 100 IM 1) with flutter, 2) with free kick, 3) regular kick 6 x 400 alternate Pull ascend on 6 & Swim descend on 5:30 adjust distances if needed 1000 with fins every 4th 25 alternate Fly & Breast or 25 fly/75 Back/25 breast/75 free or Fly/Back/

800 IM flow with fins 6 x 100 PBL on 2:15 1) slow 2) RA only 50 PBLLA only 3) Build 300 Kick done as 100 Smooth 100 Build 50 Strong 2 x 15s Sprint at 4:05 Three times thru 50 Build on 1:00 2 * 25 sprint on 1:00 100 long off stroke and/or drill on 2:30 5 x 200 on 3:00 descend 1-4 to 800 pace and hold or option to repeat set from above if going to Quebec cup 400 choice 100 sprint from blocks for time 3 x 200 ascend on 3:20 4 * 100 on 1:30, 1:45, 2:00, 2:15 smooth 25s to foo

KBM 6-7:30 - see Carla's Blog Q 6:30 start 400-800 long and smooth 400m worth of descending repeats 3 descending turns 2 starts OYO until 7:00 3 waves XZY on 1:00-2:00-3:00 X =25-75 Y = 50-150 Z = 75-225 Smooth swimming, technique work Warm down

3 x 400 IM with fins Fly = K --> swim by round Bk = DA/RA/LA/S --> RA/LA/50 Swim --> swim Br RA/LA/S --> Swim Free = 6Kicks --> Swim 4 x 50 swim descend to P200 3 X 25 easy SPEED Free 150 Long arm dog paddle on 3:30 3 x 100 descend to 800 Pace on 1:40 150 6 kicks/side on 3:30 3 x 100 descend to 200 Pace on 1:50 800 Pull Back 3 x 100 RA descend on 2:00, 1:50, 1:40 3 x 100 LA descend on 2:00. 1:50, 1:40 200 6 kicks on 4:00 800 Swim - every 4th 25 strong kick Breast 2

400 Fr/Bk by 100 fist/Swim by 50 2 * 100 IM 8/12/8/12 2 * 100 IM 1 with flutter, 1 with dolphin 4 x 50 descend and build - paddles encouraged 3 descending turns 3 descending dives 3 x 25 walk back A/ 4 x 100 @ 400 pace on 2:00 (stroke swimmers 75 build to fast stroke) 8 x 25 @ 200 Pace on :40 200 Easy swim on 4:00 4 x 100 @ 400 pace on 2:00  (stroke swimmers 75 build to fast stroke) B/ 8 * 25 on 1:30 1) 15m sprint kick underwater (does not have to be dolphin) 2) 15m swimmi

800 IM Flow 3 x 50 Build and descend with paddles 8 x 25 on 1:00 1) 5 and glide/kick xlr8's 2) 15/10 3) 5 and glide/kick xlr8's 4) build A/ 16 x 50 on :50 - every 4th 1 fast 12 x 50 on :55 - every 3rd 1 fast 8 x 50 on 1:00 - every 2nd 1 fast 4 x 50 on 1:05 all fast B/ 6 x 25 sprint on 1:30 200 Pull build (with paddles) on 3:30 6 x 25 sprint on 1:30 200 build Kick on 4:30 6 * 25 sprint with fins on 1:30 200 Build swim with fins (3rd 50 sprint super man kick) 5 x 100 ascend 2/4

400 - max 1/2 free 3 x 100 (2,4,6,8 dolphin kicks off wall) 4 x 50 1) 15- 25 -10 2) 15 -25- 10 2 x 800 descend and "-" 3 x 400 descend (start at 1/2 of 800) 5 x 200 descend or hold (start at 1/2 of 400) approx 40,30, 20s between repeats 90s between rounds or Fly or breast 6 x thru 6 x 25 on :25 1 x 50 build on :60 before joining in 2 x 400, 3-6 by 200 descend and hold Queens returning 1/2 hr warmup 10 min choice long 10 min drills or technique 10 min repeats with increased HR