800 SKPS 3 x 100 IM 8/10/1/6 kicks 4 x 50 descend to 200 pace 6 X 200 IM - option to drop and replace a stroke Fly = build kick Back = RA/LA Breast = 2K1P Free = Swim with a build kick 6 x 15m from a dive 1-3 descend to 90% and hold

400 Pull breathe every 5 if free 4 x 50 build and descend 300 Kick 4 x 50 1) 15-25-10, 2) 15-25-10 200 IM 8/12/8/12 strokes 3 x 100 IM 8/10/1/6 dolphin kicks 8 x 25 5s Vertical kick then alternate RS Kick and LS kick 90% kick/100 % tight 6 x 50 sprint w/ paddles on 2:00 150 off stroke 6 x 50 sprint iwth fins on 2:00 200 IM kick - count your kicks 6 x 25 sprint on 1:15 1,3,5 from blocks 8 x 25 tight kick

am 900 Pull - at least 300 non free 25 underwater recovery - hips up 50 build 25 PBL 50 underwater recovery - hips up 100 build 50 PBL 9 x 100 each round gets stronger on 1:45 1) 50 build/25 fast Kick on RS/swim with fast kick and high turnover 2) 50 build/25 fast Kick on LS/swim with fast kick and high turnover 3) strong swim "-" 9x300 on 5:00 3smooth fr-1build stroke, 2smooth fr-1strong stroke, 1smooth fr-1fast stroke 4 times through with fins (paddles opt'l) 50 done as 25

300 Pull on 5:00 4 x 75 Swim descend on 1:00 300 Kick (200 IM/100 Choice) on 6 4 x 75 Pull descend on 1:00 300 swim with paddles on 5:00 4 x 75 Kick on 1:30 1) last 25 fast, 2) last 50 fast, 3) 1st 25 fast, 4) fast (3 x 25, 1x 50 on 1:15) - twice thru 1) build 2) 15/10 3) speed drill 4) fast 16 x 50 sprint from push on 2:00 at least 6 the same before switching best average or slight descend