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

3 x 800 1) Pull 25 underwater recovery fly or free/50 build/25 strong PBL - snorkel encouraged 2) 75 Build/flip into strong fly or breast - 10 s 3) long streamline/fly off bottom/Bk 3-21/50 choice - exaggerate length 5 times thru - all choice as long as you can make the pace 100 on 1:30 strong 50 on 1:00 stronger 2 x 25 :45 sprint four rounds of kick 25 smooth underwater kick on 45 25 sprint kick no board on 1:00 200 1st rd, 150 2nd rd, 100 3rd rd, 50 4th rd on 4:00

400 IM Flow with fins 400 IM Fly = Kick/Back = PBL/Br = 2K1P/Free = PBL skip & replace* 6 x 50 on :50 - 1-3 descend to 200 Pace 400 IM Fly = Kick/Back = PBL/Br = 2K1P/Free = PBL skip & replace* 8 x 25 on 1:00 - speed drills 400 IM Fly = Kick/Back = PBL/Br = 2K1P/Free = PBL skip & replace* *gets faster each time 3 rounds of 3 waves of 8 * 25 sprint on :25 600 IM with fins

800 with fins 50 K/50 S choice of swim but - dolphin kick the whole time 600 50 6 kicks/50 SWim = min 200 Back 5 x 200 on 3:30 with bridges 1-3 descend, 4 long with breathing pattern, 5 fast 8 x 100 on 1:45 1) last 25 fast 2) first 25 fast 3) build 50/fast 50 4) 2 x 50 at 200 pace 12 x 25 on 1:15 2 x 25 sprint kick 15/10 - 8s Vertical kick at deep end 2 kick breakout - blast streamline in shallow end 600 free/back by100 fist/swim by 50 or 600 dolphin kick/DAB/2K1P/12-14 str

am 400 with fins free/back by 100 fist/Swim by 50 2 x 150 Pull (25 Fly/50 Back/25 Breast/50 Free) 200 IM Kick 8 x 25 1) 5 and glide --> Kick acceleration 2) Build 3) 15.10 4) Choice of speed drill 3 x (6 x 200) Rd 1 on fpp + 30 Build 1-3) 30s rest Rd 2 on fpp + 20 2nd 1/2 faster than 1st 1/2 30s rest Rd 3 on fpp 800 kick with fins smooth/med/smooth/SPRINT 200 choice pm 6 x 75 (25 A-OK/50 Build) 2 stroke A, 1 stroke B on 1:30 3 x 200 pull descend SC and/or time on 3:15 4

300, 2 x 100, 3 x 50 descend to 200 pace 10 x 75 on 1:30 50 stroke A build into 25 great breakout stroke B 42 x 50 three times thru 4 on 1:00 4 on :55 4 on :50 4 on :45 Should do 3 dif strokes each time thru - switching between groups of 4 800 paddles, fins and snorkels

AM 400 Pull - breath every 5 if free 300 swim - max 1/2 free 200 K - build 3 x 100 IM - 8/10/1/6 kicks underwater 8 x 25 1) build, 2) 5& glide - kick xlr8, 3) 15/10, 4) smooth underwater Three times thru 4 x 200 descend and build by set and round - 2:45, 3 or 3:15 3 x 50 sprijnt kick on 1:10 6 x 20m from dive PM 800 IM flow with fins 3 x 200 IM 1) K/S by 50, 2) K/S by 25, 3) Swim 5 times thru 25 on 1 50 on 2 75 on 4 100 on 4 (*rounds 2 & 4 - only) Vertical Kick 5 on 5 off

10 x 75 1) fist/A-OK/Swim on 1:30 2) Build on 1:20 300 Pull 200 Kick 4 x 25 on 1:00 choice of speed drills 8 x 100 best average of 1:40 Sprint kick set with long 100 choice between rest 300 Kick on 10:00 3 x 100 Kick on 5 6 x 50 Kick on 3:00

800 SKPS 3 x 100 IM 1) K/S, 2) S/K, 30S with 8/10/1/6 kicks 6 x 50 on 1:00 descend to Pace 200 on 3 then hold 4 x 25 on 1 (Speed drills?) 3 x 50 on 2 2 x 75 on 2 1 x 100 on 2 2 x 75 on 2 3 x 50 on 2 4 x 25 on 1 Use fins for up to 2 of 600 IM Drills 450 bridges 300 Kick (work 5m in and out of walls) 150 underwater recovery

300 Pull breathing every 5 on 5:00 4 x 75 Kick descend on 1:30 300 Swim - fast turns on 5 4 x 75 Pull with paddles descend on 1:20 300 Kick (200 IM/100 Stroke) on 7:40 4 x 75 2 @ fpp + 10, 2 @ fpp 6 x 200 on 4:00 100 Pull/50 Kick on PB/50 Swim 1-3 descend then hold 8 x 25 sprint on :30 300 25 RA/25/LA/50 swim with fins on 6:00 8 x 25 sprint with fins on :25 200 IM - dolphin kick throughout - no fins 8 x 25 smooth underwater with fins and one paddle paddle on 10-20s rest WD

800 Choice (IM flow with fins is a great option) 16 min to here - if you finish early do some descending turns while you wait 2 x 350-400 Pull with paddles and snorkels on 6:00 #2 faster with similar stroke length 3 x 200 kick on 4:30, 5:00, 6:-00 descend to something you can hold for a 300 300 kick for time 100 easy swim on 2:00 8 x 100 2 on FPP + 15 2 on FPP + 5 2 on FPP + 10 2 on FPP 100 easy swim on 2:00 16 * 50 on 50 or 55 alternate 1 smooth and 1 strong - maintain ki

400 low SC each 100 gets stronger 20sr 4×100 75 free/25 IMO 10-15sr 4×50 dec @1:00 30×50@1:30 at p200 Faster Ez 4x(40 sec kick/20sec rest) Quebec Cup 12 * 100 with fins 1) 6 kicks 2) Swim 3) Swim - dif stroke 4) Build Kick 400 Pull 50 Swim/25 Build/25 dif stroke 300 Kick 200 IM + 100 stroke 4 x 50 descend 8 x 25 choice fast 6 x 75 on 1:00, 1:30, 1:05, 1:30, 1:10, 1:30

400, 4 x 100 IM (8/10/16 kicks), 4 x 50 descend 4 x 100 smooth on 2:00 1 x 100 on fpp 3 x 100 smooth on 2:00 2 x 100 on fpp 2 x 100 smooth on 2:00 3 x 100 on fpp 1 x 100 smooth on 2:00 4 x 100 on fpp 3 x thru 300 Pull on 5:30 4 x 25 with chutes on 1:00 or Quebec Cup 3 x thru 300 Pull on 5:30 4 x 25 1:00 1) builld, 2) 15/10, 3) smooth underwater, 4) choice of speed drill

400 SKPS 16 x 25 Fly on :35 8 x 50 Back - under bridges on 1:00 6 * 75 Pull 1) 25 Bk/50 Br 2) 50 Bk/25 Br on 1:15, 1:20 or 1:25 (10s rest on #1) 4 x 100 descend on PB + 15-20 9,8,7... strokes into turn (breast or fly start at 7) 40 x 50 16 on :50 every 4th fast 12 on :55 every 3rd fast 8 on 1:00 every 2nd fast 4 on 1:05 all fast WD Quebec sup 800 SKPS... turn countdown

5 * 200 Descend on 4:00 150 Stroke A slight build/50 Stroke B - strong legs Three times thru 300 Pull with paddles and snorkel on 5:30 200 Kick "-" on 4:30 Quebec Cup swimmers 8 x 25 1) build, 2) 5 and glide/ K XLRS, 3 smooth underwater, 4) 15/10 800 IM flow with 100 fins/100 without Everyone else 8 x 100 on 1:40 - best average 8 x 25 1) build, 2) 5 and glide/ K XLRS, 3 smooth underwater, 4) 15/10 800 IM flow with 100 fins/100 without

400 Free back by 100 25 fist/25 A-OK/50 build 300 Kick done as 200 IM/100 dolphin wiht board 4 below water, 4 above 200 IM K/S by 25 100 IM 8/10/1/6 kicks 22 min to here 4 x 400 on 6:30 1) every 50 m fast 8m in and out 2) IM with options to do fly K or K/S, breast witha dolphin Kick 3) Swim choice of stroke if BR or Fly 300, if Backor Free - 6 Kicks 4) negative split maintain SC or Kick 3 x 100 FPP + 15 (Build) 1 min 3 x 100 FPP + 10 (Smooth) 1 min 3 x 100 FPP - just make it

50 finger grip paddles 200 Pull long 50 finger grip paddles 200 Pull negative 50 finger grip paddles 100 Pull IM 3 x 175-200 kick descend on 4 4 x 50 on 1:00 1) 15- 25 -10 2) 15 -25- 10 8 x 50 on 1:00 1) build 2) 5 and glide & kick xlr8 3) easy speed from dive 4) 15 /10 Twice thru 3 x 100 Smooth on 1:30 2 x best average on 1:40 2 x 100 smooth on 1:30 3 x 100 best average on 1:40 1 x 100 smooth on 1:30 4 x 100 best average on 1:40 4 min between rounds or for those racing

OFSSAA swimmers 5 x 400 1) IM flow with fins 2) 4 x 100 IM Pull (Fly- underwater recovery, Back - DA 3) Pull "-" maintain breathing pattern and stroke count (+1 or2) 4) 4 x 100 IM 8/10/1/6 kicks off walls 5) descend to 400 pace 8 speed drills of choice XYZ on 1,2,3 X = 25-75 Y = 50-150 Z = 75-225 NO OFSSAA? 5 x 400 1) IM flow with fins 2) 4 x 100 IM Pull (Fly- underwater recovery, Back - DA 3) Pull "-" maintain breathing pattern and stroke count (+1 or2) 4) 4 x 100 IM 8/10/1