800 with fins done as 400 50 Build/25 RA/25 LA free or Back 400 IM Flow may double up on a stroke or 2 600 Pull with paddles - every 4th 25 max 3 breaths 400 IM Kick - Fly and Breast count your kicks, Back and free "-" 200 IM 16/24/16/24 strokes by 50 (double a stroke up if needed) 12 x 25 on 1:00 1) Build 2) 5 and glide - kick XLR8 3) 15m sprint underwater kick/10 m off stgoke 4) 15/10 5) easy speed from dive 6) smooth underwater kick - kick up and down 3 x 200 descend to 40

Workout 1 400 6 Kicks/side alternate free and back 300 Pull with finger grip paddles 200 IM strokes can be drill but strong kick into transitions 100 IM 8/10/1/6 kicks 10 * 175 Free or Back/150 Fly or Breast on 2:40 Fly could be broken if PB slower than 2:10 consider 150/175 or 125/150 1:00 after #5 to switch strokes 500 Swim with fins every 4th 25 strong on 7 or 7:30 16 x 50 on :55 4 Fly/Free 4 Back 4 Br/Fr 4 Free 500 Pull every 4th 25 2-3 breath max on 7:30 or 8 16 x

800 IM Flow with fins on 16:00 4 x 50 kick descend on 1:15 4 x 25 with Paddles PB optional on :45 400 Pull every 4th 25 1 arm Four times thru 2 x 25 on :45 #1 from dive 1 x 50 on 1:30 1 x 25 on 1:00 1 x 75 on 3:00 last 1/2 hour twice thru 300 Pull breathing every 5 on 5:00 2 x 50 sprint Kick last 10m head down on 1:10 2 x 25 smooth kick underwater on :50, 1:50 1 tiger sprint in waves

If you are swimming tonight do this swim Workout 1 10 x 75 (2 stroke A/2 stroke B 1) fist/drill/swim on 1:20 2) very long/50 build on 1:15 4 x 25 1) build, 2) 5 & glide - kick acceleration, 3) choice, 4) 15/10 10 * 200 4 on fpp +20 3 on fpp +10 2 on fpp +5 1 on fpp 3 x 600-800 1) Alternate 2 strokes 2) Paddles every 4th 25 Fly or Breast 3) Maintain Breathing Pattern, Dolphin Kicks and SC 1) or 3) could be Pull Workout 2 16 * 50 1-4) descend on :50 5-6) Kick on 1:10 7-8) Bu

100 Back fist/A-OK/50 Swim 20s 100 Back/100 Breast fist/A-OK/50 Swim 20s 100 Back.100 Breast/100 Free fist/A-OK/50 Swim 20s 400 IM fist/A-OK/50 Swim 2 * 25 Kick small high frequency to big & powerful to small high frequency 50 Pull with paddles 3 * 50 IM Switch fast kick in and out of walls 50 Pull with paddles fins 2 * 25 Kick small high frequency to big & powerful to small high frequency 9 x 75 sprint on 5:00 4 the same then if switching 3 then 2 Kick with fins no breathing

800 IM flow 12 x 25 1) build 2) 5 and glide/ kick xlr8'n 3) easy sped from blocks 4) 15/10 5 & 6) speed drill of choice Back or free 18 x 100 1-3 RA descend on 1:45 +/- 5 4-6 LA descend on 1:45 +/- 5 7-9 Swim on 1:30  +/- 5 repeat with fins on 10s faster Breast 4 x 25 H-H on :45 (no pullout) 3 x 50 Pull on 1:15 3 * 100 2K1P Descend on 1:50 4 x 75 descend on 1:30 5 x 50 from the blocks on 2:00 Fly 6 * 50 1-3 descend on 1:00 4 x 100 on 1:45 1) 25 Kick/75 Swim 2) K/S/K/S 3)

400, 4 x 100, 4 x 50 descend Circuit 1 Three times thru (start at different spots in the rotation Use your core - kick from the hips up and down 2 mins to put on Soxs and do three 10m breakouts 2 x 15s sprint kick on 1:00 2 x sprint underwater kick with fins on 1:00 Circuit 2 6 * 200 bridges with fins on 3:00 1-4 descend 5&6) hold Circuit 3 TABATA two waves 8 * 25 swim on :30 8 x 25 swim with fins on :20 8 x 25 Kick with fins on :25

16 * 50 2 Drill/2 Swim 1-4) Swim on :55 5-8) with PB on 1:00 9-12) swim on :55 13-16) with fins on 50 6 x 600 on 9:00 +/- 15 max 30s on first 1 ideally 20 s then 25 then 30... each repeat is the same stroke(s) 1) "-" 2) each 200 gets faster 3) 1-3, 4-6 4) 1-4 descend, then hold 5) 1-3 descend then hold 6) 1-2 descend then hold 16 * 50 on :50 2 Kick, 2 swim 3 kick, 1 swim 2 Kick, 2 swim 1 kick 3 swim x x 50 strong with fins and paddles

24 x 100 not all free - at least 600m with fins and 600 m without should be non free 4 with fins on 1:30 4 without on 1:40 4 with fins on 1:30 4 without on 1:40 4 with fins on 1:20 4 without on 1:30 8 x 25 1) 5 & glide/ Kick XLR8 2) build 3) sprint 4) smooth underwater Breast or Fly or IM - 4 x thru 50 Kick on 1:15 - fast with a sight build 50 Pull on 1:15 100 Drill on 2 200 Swim on 3:30 - descend by round Back 4 x 25 Zombie Kick on 1:00 3 x 200 descend - 3rd 50 fast kick on

800 IM flow with fins Fly - 1/2 underwater recovery 1/2 choice Back 1/2 double arm. 1/2 choice Breast 1/2 choice, 1/2 2K1P no fins Free 1/2 long arm dog paddle, 1/2 choice 10 x 25 on 1:00 1) build 2) 5 and glide/ kick XLR8 3) speed drill 4) under water kick 5) 15/10 40 x 25 on :45 1) sprint with paddles 2) sprint Kick rotating by round 3) sprint 4) & 5) smooth - 2 breaths max 800, 600, 400, 200 mix and match at least 3 diff strokes may do distance with fins Swim strong Pull

AM 3 sets on 9:00 choose from any or the sets below - adjust as needed can do 3 different or all the same or ?? 600 Free - every 4th 25 1 arm last 1/2 with paddles 500-600 back every 4th 25 sprint kick Breast (100 build 2K1P. 50 bk-BR Pull/5 x 50 hold strong pace with decreasing stroke count Fly 3 x (4x25, 1x50) 9 x 300 on 4:30, 4:45 or 5 3 smooth, 1 strong stroke? + 15? 2 smooth, 1 build stroke? + 15? 1 smooth, 1 fast stroke? + 15? 25's with socks. swim with chutes, 15s spr

800 IM flow with fins Fly - 1/2 underwater recovery 1/2 choice Back 1/2 double arm. 1/2 choice Breast 1/2 choice, 1/2 2K1P no fins Free 1/2 long arm dog paddle, 1/2 choice 4 * 50 1) 15- 25 -10, 2) 15 -25- 10 4 * 25 Zombie Kick 3 x 400 on 6:20 descend while maintaining stroke count and breathing every 3 12 * 50 Kick on 1:10 1-4 descend 5-8 hold 9-12 fast (different stroke) 3 * 800 IM done as Fly or Breast = kick "-" Back or Free = Paddles with build kick

12 x 25 on :35 11 * 50 on 1:00 max 1/2 free 10 x 75 FPP - choice of equipment 9 x out/in 8 x Zombie kicks 7 min fartlek kick 6 x 25 with chutes 5K1P for 100m 400 IM from blocks 3 triangles 200 PBL 1 tiger sprint

800 IM flow with fins 8 x 50 1-4 descend on 1:00 (1-4 Stroke A, 5-8 Stroke B) 8 x 25 1) 5 & glide 2) Build 3) underwater Kick 4) 15/10 10 x 125 on 2:30 75 Build into 50 sprint on 1-4 descend, 5-10 hold effort or time make it difficult (review after 5) - can you push it somehow? if doing the same stroke last 50 should be faster than 1st while trying to go fast could do 50 Fly 25 continue 75 doing free then 50 Fly could just do last 50 stroke last 1/2 hour 4 x 6 minutes of

300 Pull on 5:00 4 x 75 Kick descend on 1:45 300 Swim on 4:30 4 x 75 Pull descend on 1:30 300 Kick on 6:30 4 x 75 swim descend on 1:15 dif strokes and speeds can decrease distance Test set 2 waves WD

400 Free/Back by 100 alternate 1 fist closed/1 hand open by 50 300 Pull 75 build into every 4th 25 Breast or Fly 3/5 breathing when free 3 * 100 IM - strong kick in and out of walls Choose 2 (can do the same one twice) Breast (twice thru) 200 H-H/3K1P/fast hands/Swim on 4:00 3 x 100 kick descend on 1:50 4 * 75 Pull 1) 25 back/50 Breast, 2) 50 Back/25 Breast on 1:15 Fly (4 times thru) 4 * 25 on :45 1 * 50 on 1:00 3 x 25 on :45 1 x 75 on 1:30 Back or Free 3 x 200 descend on fp

4 x 25 SSS on :45 3 x 100 on 1:45 descend to PB + 10% 4 x 25 1 arm knuckle paddle, 1 arm reg paddle on 1:00 3 x 100 descend - 3rd 25 kick on 1:45 (1/2 RS, 1/2 KS) 4 x 25 Zombie Kick on 1:00 3 x 100 descend with great turns on 1:45 4 x 25 underwater kick on 1:00 3 x 100 75 build into fast turn and sprint on 1:45 40 x 50 1-16 every 4th one fast on :45 17-28 every 3rd one fast on :50 29-36 every 2nd one fast on :55 37-40 fast on 1:00 or +5 if you are ready to do something amazin

16 * 50 1-4) pull - max 4 breaths per 25 on :55 5-8) kick descend on 1:05 9-12) swim with knuckle paddles 13-16) IM switch - finish with Free - flip into fly 5 x 400 ascend 1) IM with fins (can kick Fly and pull Breast) 2) Non free 3) Pull with knuckle paddles 4) 8 x 50 2-400 pace, 4-800 pace, 800 pace, long on 1:00 5) With fins - fly Kick, Back DA, Br long, Free Breath every 3 Dryland exercise for Dolphin kick

300S on 5:30 6 x 50 pull with paddles (kuckle style hold) 1-3 descemd :55 300 K (200 IM + 100 stroke) on 7:00 6 x 50 Fly /Back, Back/Breast. Breast/Free on :55 300 Pull long *ever 3/5 breathing if free 6 * 50 Kick 1) RLeg-Lleg 2) long, 3) fast 4 x200 on 3:15 or 3:30 - looking for 30 - 45 s rest 1) 3rd 50 fast 2) middle 100 fast 3) Last 150 fast 4) fast Different stroke 6 x 100 on 1) fpp + 10 2) fpp+ 5 3-4) fpp 5) fpp + 5 6) fpp + 10 8 x 50 best average on 2:00 18 x 50 on :30

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