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

12 x 75 on 1:30 1) Fist/A-OK swim - max 3 free 2) Scull/50 Build 5 x 200 on 3:00 descend with fins (3rd 50 strong stroke) 8 x 50 Kick on 1:00 or 1:10 (7) Kickboard under water for 5m off wall Stabilize upper body 1-4 descend 5-8 hold 800 with paddles done as 100 S/ 100 Pull (breathing pattern) 9 x 100 Kick on 2:00 or 2:10 2 smooth 1 fast 5 * 200 IM 8/12/8/12 strokes per length - kick in (and out!!) of walls as needed

16 x 75 4 Pull on 1:30, 1:20 , 1:30, 1:20 4 swim on 1:25, 1:15, 1:25, 1:15 4 Pull on 1:30, 1:20 , 1:10, 1:00 4 swim on 1:25, 1:15, 1:05, :55 EBSC 25's 8 dolphin for fly, 10 for back, 6 for free 9 x 300 on 5:00 3 smooth free or back 1 build stroke 2 smooth free or back 1 strong stroke 1 smooth free or back 1 fast stroke or 1500-1000-500 Free on 21:00, 14, 7 +- 30s Sprint Kick if time then WD

3 x 300 1)Swim fist/A-OK/Swim 2) 300 Pull nothing on hands/paddles/build 3) 300 Kick "-" 4 x 50 1) 15- 25 -10 2) 15 -25- 10 4 dives Set up - high hips/eyes down/re ar foot behind hips load arms/flat back feet between hips Explode back to front elbows back Flat back lift front leg up Entry Tight 4 breakouts - xlr8 - head first - head down (imagine rope attached to top of head) 3 underwater 25's 1) build, 2) fast slow fast. 3) fast 8 x 25 walk backs 1-4 half second drops 5-

800 IM flow with fins 4 x 100 descend 2/4/6/8 dolphin kicks (by wall on 1:45 400+ choice until 6:35 5 rounds 25 (+ 25 easy_ on 2:00 50 on 2:00 75 on 3:00 Dive when you are at the blocks 16 * 50 1-4 with fins on 40. 40, 40, 100 5-8 swim on 50, 50, 50, 1:30 9-12 kick on 1:00, 1:00, 1:00, 1:30 13-16 swim no free on 1:00

4 x 100 IM 1) K/S 2) S/Kick Drill 3&4) swim 8 * 25 on :45 1&3) 5and glide/ Kick xlr8'ns 2&4) build 5-8) build A/ Resisted dolphin Kicks three times thru 3 x 15m with circles or chutes on 2:40 4 x 25 on :40 rotating kick 25m B/ 5 x 200 descend 3rd 50 high tempo kick drill) on 3:30 or 6 on 3:00 C/ 600, 400, 200 Pull (snorkel paddles encouraged) increase pace throughout max 30s rest between swims

300 Pull on 5:00 6 x 50 Kick 1-3 descend on 1:10 300 Swim - fast turns on 4:30 6 x 50 Pull 2 strong/1 easy snorkel and paddles opt'l but encouraged on 1:00 300  Kick (200 IM/100 stroke) on 7 6 x 50 1-3 descend to 200 Pace and hold on :50 2 x vertical kick (5 on/5 off/10 on/10 off/15 on/15 off - 30s 8 x 200 1) best stroke ascending on 3, 3:15 or 3:30 2) IM a) 8/12, b) work turns, c) fast d) faster) on 3:30

400, 3 x 100, 3 x 50 descend Circuit A body position awareness/core strength 8 x 100 on 2:00 with fins and/or paddles (RA/LA/Drill/Swim) Circuit B - all with chutes - power Three times thru 1) 25 dolphin kick 2) 2 breakouts - 2 min to here 3) 75 build on 2:00 4) 50 swim fast on 1:30 6) 25 swim fast on 1:00 Circuit C aerobic power 1,2,3,4,5 x 75 on FPP with :45s rest between each less freestyle - use in case of emergency ?? 1) 50 Fly/25 Back. 2) 25 Back/50 Breast....