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