300 Pull on 5:00 (not all free) 4 x 75 kick descend on 1:30 6 x 50 Swim 1-3 descend with 1,2, 3 .... dolphin kicks Aerobic IM or stroke or even free 3 x 150 (100 Fly/50 Back) on 2:15 (Free 150/175/175) 150 smooth on 2:30 3 x 150 (100 Back/50 Br) on 2:15 (Free 150/175/175) 150 smooth on 2:30 3 x 150 (100 Br/50 Free) on 2:30 (Free 150/175/175) 150 smooth on 2:30 3 x 200 IM or stroke on 3:00 150 Smooth on 2:15 Threshold repeat warmup but consider replacing increasing kicks w/

If doing 2 workouts or if you raced on the weekend 800 IM flow with fins 16 x 100 4 swim on 1:40 4 with fins on 1:20 4 swim on 1:30 4 with fins on 1:20 5 x 200 on 3:15 under bridges alternate with 10 x 100 on 1:45 RA/LA/strong kick/Swim 800 with all the equipment (snorkels encouraged) 50 strong fly or Breast/150 long otherwise 10 x 75 on 1:20 1st 6 1) fist.Dr/S, 2) A-OK/50 Build last 4 continue or improvise 8 x 50 Build into 5 and glide on 50, (2 x 5s on/15 off VK, K xlr8 on

10 x 75 4 on 1:20, 3 on 1:15, 2 on 1:10, 1 on 1:0 +/-5 4 x 25 on 1:00 speed work Three times Vertical kicking 5 on 15s off 200 Swim with dolphin kick on 2:00 3 * 50 sprint from block on 3:00 2 x countdown sprints on 4:00 (3 waves - 90s apart) 200 sprint Kick on 8 2 x 100 sprint Kick on 5:00 5 * 50 sprint Kick on 3:00 WD

300, 2 x 100 IM, 3 x 50 descend 12 x 25 on 1:15 1) build 2) 5 and glide/Kick xlr8 3) easy speed from blocks 4) 15/10, 20/5, 25 by round 3 x 50 sprint from the blocks on approx 5:00 2 * 100 sprint from blocks on approx 10 1 x 200 sprint 12 x 25 on 1:15 1) build 2) 5 and glide/Kick xlr8 3) easy speed from blocks 4) 15/10, 20/5, 25 by round 6:00 arrivals 400, 4 x 100, 4 x 50 descend 12 x 25 on 1:15 1) build 2) 5 and glide/Kick xlr8 3) easy speed from blocks 4) 15/10, 20/5, 25 b