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