3 x 100 on 1:40 3 x 100 on 1:30 with fins 3 x 100 on 1:30 3 x 100 on 1:20 with fins 3 x 100 on 1:20 3 x 100 with fins on 1:10 10s extra to switch 12 x 50 sprint on 2:00 WD

300 Pull last 25 of each 100 Bk/Br/Fr on 5 4 x 75 kick descend on 1:30 300 Swim "-" on 4:30 4 x 75 Pull descend on 1:05 300 Kick 200 IM/100 Dolphin on 6 4 x 75 Swim descend on 1:00 5 x 400 descend on 5:20, 5:10, 5:00, 4:50, 4:40 16 x 25 on :25 alternating Fly and Free WD

14 x75 4 x 75 on 1:20 1 x 75 on 1:05 3 x 75 on 1:20 1 x 75 on 1:05 2 x 75 on 1:20 1 x 75 on 1:05 1 x 75 on 1:20 1 x 75 on 1:05 2 x 3 * rockets with fast turn in and out after #3 on 1:30 400 choice include 4 speed drills (counts as 100/400m 400m of sprinting If 25's thing 1st and last repeat Mix striokes as you wish WD carla to announce minumum betwen 300 and 800 as needed to drill something out or loosen up

4 x 100 on 1:40 4 x 100 with fins on 1:30 3 x 100 on 1:30 3 x 100 with fins on 1:20 2 x 100 on 1:20 2 x 100 with fins on 1:10 20s to take fins on and off 400 Pull - pull with paddles - PBL - PBL with paddles 300 Kick work 10m in and out 4 x 50 descend to 200 pace 4 * 200 descend to 800 pace on 3:15 200 long on 4:00 2 x 200 at 800 pace on 3:15 or 3 x 100 descend to 200 pace on 2:15 100 long on 3:15 3 x 50 at 200 pace on 1:15 7 x 100 or 75 WD 130-1:40-1:50-1:30-1:40-1:50-2:0