400 Pull 5/3 breathing if free on 7 300 RA/LA/50 Swim with a build kick on 6 4 x 50 kick descend - last 10m no breathing on 1:10 3 * 25 on :40strong to stronger 3 x 25 on :40 increasing turnover 24 x 75 on 1:30 done as: 4 times through 2 fast, 2 easy 1 fast, 3 easy fast = best stroke 800 600 400 200 mix and match with 4 strokes Swim with fins/Kick/Pull/Progressive Drills* *fist--> paddles one arm to swim H-H to 3K1P to 2K1P to swim Salmon to full stroke 6K switch to 4K swit

800 IM Flow 400 "-", 3 x 100 IM 1) with flutter, 2) with dolphin, 3) regular 3 x 50 descend 4 x 25 at P100 from dive KBM Bridges Queens 13 x 100 Fly or Breast on 1:40 4 fly, 1 free, 3 fly, 1 free, 2 fly, 1 free, 1 fly, 1 free or Free/Back 12 x 150 smooth on 2:15?? 1 smooth, 3 @ FPP +10, 2 smooth, 2 @ FPP + 5, 3 smooth, 1 @ FPP 15s sprint kick on 1:15 until time to warmdown (10 min)

twice thru 400 IM Kick/fist-swim/2K1P/Fist-Swim 200 Choice of stroke(s) A-OK/Reg/50 Build 50 Pull/50 Swim with a build kick 6 * 25 1) 5 and glide/kick accelerations 2) Build 3) 15/10 3 * out/in/out on 1:30 A/ 5 * 300 under bridges. descend 1-3 then 4-5 on 4:30, 4:45 or 5:00 max 15s rest every 4th 25 a dif stroke B/ 15 x 100 1-3 descend on 1:40, 1:35 or 1:30 4-12 - hold # 2 on 1:30, 1:25 or 1:20 13-15 ascend on 1:40, 1:35 or 1:30 ideally not all free

800 IM flow with fins 1st 100 of every stroke Fly underwater recovery Back DA Breast 1K per pull Free - long arm dog paddle 600 Pull fist/AOK/reg hand/paddles 400 "-" split with fins 200 IM 16/24/16/24 strokes 8 * 25 on 1:30 1) 5 and glide, kick xlr8tions 2) 15m underwater kick smooth free or breast 3) 20m sprint from dive 4) 25 smooth with 2 waterfall turns 16 * 75 on 2:00 8 done as 3 best average - 1 smooth choice 8 done as 2 best average 1 smooth kick/1 smooth pull (altern

5 * 300 1) focus on waterfall turns 2) with fins alternating 75 dolphin kick and 75 free kick - arms = choice 3) long turns 4) with fins and paddles 5) PBL 25 RA/ 25 LA/50 swim build 4 x 100 descend to 1/4 of last night maintain stroke count 35 minutes to here 5 easy speed from a dive on 2:00 16 x 25 on 1:15 1) build 2) 15/10 3) dive sprint 4) sprint underwater dolphin kick 2nd and 4th time thru with fins (no diving) Last 1/2 hour 3 x (8 x 50) on 45 (PB 27-29s) or 50 (29-32s

If recovery 400 choice 6 * 50 IM switch For the following IM set  Fly = Dolphin K Bk = PBL or 6 kicks Br = S with a Dolphin K optional Fr = PBL or 6 kicks 200 IM 400 IM with Paddles if shoulders are pain-free 600 IM 400 IM with Paddles if shoulders are pain-free 200 IM Could use fins for some If fresh and ready to go add this or do it instead of 18 * 100 or + 5 or +10 3 on 1:30, 3 on 1:25 4 on 1:30, 2 on 1:20 5 on 1:30, 1 under 1:15?

12 x 50 2 on :45 2 on :40 2 on 45 1 on 35 1 on :45 1 on :35 3 on :50 6 x 50 IM switch Circuit A - Dives Circuit B - 3 tiger sprints...

600 IM flow with fins 4 x 50 1) catch under board/swim, swim/catch under board on 1:15 8 * 25 1) build, 2) easy speed, 3) 15/10, 4)...

400 IM flow with fins 300 Kick 200 IM/100 stoke 4 x 50 IM switch 4 x 50 1) 15- 25 -10, 2) 15 -25- 1 0 3 x vertical kicking...

300 3 x 100 IM 1) with flutter, 2) with dolphin K, 3) Regular kick 3 x 50 descend 4 x 25 15 /10 EBSC 25's Fly on 40, 30, 20 Back on 40,...

200 DR/S/K/S on 5:00 Pull (100/75/50/25 - 4 dif strokes) on 4:00 Kick (100/75/50/25 - 4 dif strokes) on 5:00 Swim (100/75/50/25 - 4 dif...

Queens optional loosen up swim in Shallow end Arrive at any time - get your equipment, swim easy pre-bus ride KBM 400 IM flow with fins...

300, 3 x 100, 4 x 50 1) 15- 25 -10, 2) 15 -25- 10 1) Double up double down 4 x 25, 3 x 50, 2 x 75, 1 x 200, 2 x 75, 3 x 50, 4 x 25 2)...

Warm up 10 * 75 on 1:20 1) fist/Drill/Swim 2) A-OK/50 Build twice thru 100 5 kicks off wall on 1:50 50 15- 25 -10 on :50 50 15- 25- 10...

400 Free/Back by 100 fist/Swim by 25 400 Pull every 4th 25 Fly and/or Breast 300 Kick 200 IM/100 Choice 8 x 50 descend SC and/or time...

Warmup 20 x 100 4 swim on 1:45 1 fins on 1:30 3 swim on 1:45 2 fins on 1:30 2 swim on 1:45 3 fins on 1:30 1 swim on 1:45 4 fins on 1:30...

Kick dominated or Aerobic dominated Kick dominated 400 IM flow with fins 400 Pull every 4th 50 Breast or fly 4 x 100 IM 8/10/1/6 kicks...

20 x 50 10 on 1:00, 10 on :55 1) RA/LA on 1:00 2) kick on 1:10 3) Fly/Bk 4) Bk/Br 5) Br/Fr 6-8 descend (1st time thru no free) 9) 15-...

300 Pull 6 x 50 1 smooth, 2 strong, 1 smooth, 2 fast on 1:10 300 Swim on 5 4 x 75 Pull descend 300 Kick (200 IM/100 choice) 3 x 100...

800 IM flow with fins 3 rounds 50 Drill on 1:00 50 Build on 1:00 2 by 25 strong and stronger each round on 45 400m OYO (include 2-4 speed...