Speed work

400 free/back by 100 fist/swim by 50

6 * 100 on 2:00 1) Fly Kick/Back swim/Breast Scull/Free swim 2) Fly/Back Kick/Br 2K1P/Free Swim 3) Swim 8/10/1/6 Dolphin kicks off the walls

4 times thru - last 2 times thru - dif stroke no free

50 on 1:00 15/25/10 25 on 1:00 15/10

Lanes 5 minutes at each 1) 3 powerful penguin dives 2) 25 sprint from dive/swim back easy * 2

3) 3 * sprint in and out of the turning wall

4) 2 * dive from side with fins - head up free

5&6) 5 * 100 on 2:00 swim smooth with fins and sprint 15m underwater off last wall

7&8) 10 * 25 on 1:00 1) sprint dolphin K into vertical board or fast egg beater

2) sprint fly or Breast - no underwater work

8 * 25 sprint on :30

8 * 25 long on :30