100 Build dolphin kick 200 Fr/Bk by 100 fist/Swim by 50 300 Pull - every 4th 25 Breast 400 with paddles 300 kick with fins each 100 gets faster 200 1-2-3-4... dolphin kicks off walls 4 * 25 dolphin kick 1) into vertical board then flatten 2) dolphin kick with "stiff legs 3) build tempo 4) with board underwater 3 x 6 x 100 on 1:40, 1:50 or 2 (approx. pb + 40) 2:00 between rounds descend 1-3s between rounds - last round best average 8 * 50 kick on 1:20 1-4 descend 5-8 ascend

am Set A - not available tonight targeting aerobic system with short rest 25's after some classic work 18 x 100 4 swim on 1:35 4 swim with fins on 1:25 3 swim on 1:35 3 swim with fins on 1:25 2 swim on 1:30 2 swim with fins on 1:20 3 x 300 Pull descend on 4:15, 4:30 or 4:45 24or20 x 25 Choice on :25 or :30 Free = no breathes Fly = 1 breast Back = Kick past 1/2 way RS/LS Breast = swim 4 times through 4 x 25 K on :30 1 x 50 kick on 1:10 20 x 25 as above Set B PM - similar optio

Yesterday morning's workout If you have already done it then 800 IM flow with fins 3 x 100 Kick down to best Kick from yesterday +5s on 2:10 10 x 75 Pull with paddles 50 free or Back/25 fly or Breast on 1:15 40 x 50 16 on :45 - every 4th 1 fast 12 on :50 - every 3rd 1 fast 8 on :55 - every 2nd 1 fast 4 on 1:00 - all fast X x 100 on 2:10 25 RA/25 LA/50 swim - snorkels and paddles encouraged

300, 3 x 100 IM 1) free kick, 2) dolphin kick, 3) regular Kick, 4 x 25 15/10 4 x 125 with fins on 2:30 all done as: 75 Drill, 10s, 25 for power, 20s, 25 for speed 300 Kick for time 9 x 100 on 2:10 75 Pull drop PB and 25 swim with build legs 75 swim with paddles/Kick on PB RA/LA/50 build alll with paddles 9 x 100 K in 1:50, 2:00 or 2:10 1 sprint, 2&3) at 1/3 of 300 time plus 10 9? x 50 swim with fins 4 on :45. 5 on :55

10-12x100 k/s, s/k  4/ 1:50, 4/1:45, 2-4/1:40 or -5-10sec 3x300 neg split, d1-3 /4:30, 4:45 or 5:00 5-6 x 200 /  100 Fr build to strong- 100 non Fr ascend from strong 3:20-3:15-3:10-3:05-3:00-2:55 or +/- 5-10sec 20x50 kick  5x60-50-55-45 or +5sec X x 50 on 40, 55, 45,55, 50, 55, 55, 55, 55......

800 IM flow with fins out/in out/in/out out/in/out/7 vertical dolphin kicks x 2 on 200 time + 45 3:00. 3:15 or 3:30 3 x 175 descend to 200 time 150 easy 3 x 175 at 200 time 150 easy 2 x 175 at 200 time 150 easy 1 x 175 fast last 1/2 hour 12 x long axis/short axis on 1:45 up down #1) long axis if 15s rest then replace last 25 with short axis then 50.... or K/S PM Returning Queens 500 swim/400 Pull/300 Kick/200 Drill/100 Swim build to fast (25 min to here) A/ 3 rounds of 500 s

10 x 75 on 1:30 (max 6 free) 1) fist/drill/swim 2) 25 scull/50 build 8 x 25 on 1:00 1) 5 and glide/3s kick acceleration and 2 stroke cycles 2) 15/10 3) smooth underwater kick 4) speed drill repeat with fins 2 x 200 1-2-3-4-5-6-7-8 dolphin kicks off walls 3 x out/in/out/6 vertical kicks 35 min to here Sprint two times thru 25 on 1:00 50 on 1:30 75 on 2:00 two times thru 25 on 1:00 15s kick on 1:00 50 on 1:30 15s kick on 1:00 75 on 2:00 3 x 500 maintain stroke count on 1:00

am 300 Swim max 1/2 free 2-4 x 75 Kick descend 300-400 Pull (breath every 3/5 if free 4x75 Swim descend 2-300 Kick "-" 4 x 75 Pull descend 30 min Mid distance 3 x 10 x 75 in 1:20 or 1:30 Rd 1 smooth - aerobic Rd 2 1 @ 200 Pace, 2 ez Rd 3 2 @ 200 Pace, 1 ez Distance 3 x 10 x 100 on 1:30 or 1:40 Rd 1 smooth aerobic Rd 2 (1-5 descend to 400 pace) x 2 Rd 3 (1-3 descend to 400 pace) * 3 plus 1 ez or Sprint twice thru 8 x 25 1 fast, 1 easy on :45 50 sprint on 1:00 8 x 25

400 Free/Back by 100 fist/swim by 50 400 IM Kick/fist/Drill/Swim by 25 400 with Paddles "-"" Lane 0,1,2 6 x 30s dryland/50m chutes/50 swim on 3:00 Lanes 3,4,5,6 8 x 50 fast from dive under bridges at 15m mark Lane 7,8,9 three times thru 3 x 25 descend with power on :45 3 x 25 descend with rate on :45 2 x 25 15/10 on 1:00

300, 3 x 100 IM, 4 x 50 bk K/Br swim 12 x 25 4 strong with paddles on 1:00 1:00 4 kick with fins. Small drops to Sprint 1:00 4 fast with fins and paddles 1/2 hour to here 16 x 50 on 1:30 fast with high turnover Fast with long strokes Fast with Balance between stroke count and turnover Smooth easy A/ Double up double down - recovery great stroke hygiene 4 x 50 3 x 100 2 x 200 1 x 400 1-2 x 200 3 x 100 4 x50 or if you did not swim Tuesday do B or if you want to you could also d

Minimum 1200m to get ready for 10 x 100 test set at 6:30 Group A 8 min Warmup/Warmdown Group B Warm down pm/ 20 x 50 on 1:00 8 holding 800 Pace 6 holding 400 Pace 4 holding 200 Pace 2 holding 100 Pace 10 x 100 4 holding 800 pace on 1:40, 1:50 or 2:00 3 holding 400 pace on 1:50, 2:00 or 2:10 2 holding back half of 200 on 2:00, 2:10 or 2:30 1 faster 6 x 25 on 40 1-3) get faster with increased power 4-6) get fast with increased turnover 40 x 25 on :35 with fins if 200 IM sl

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...