300 Pull with double PB 200 kick with 4 dolphin kicks into vertical board off each wall 3 x 100 IM (8/10/1/6 Kicks) 3 x 400 descend to PB + 25-35s on 5:45, 6 or 6:15 (about 1 min slower than best) 3 x 200 at 1/2 last 400 time on 4:00 3 x 100 under 1/2 best 200 time on 3:00 12 x 75 4 on fpp +10, 4 on fpp +5, 4 on fpp 1-2) 25 fly/50 back 3-4) 50 Fly/25 Back or similar idea for 2 other IM order strokes or Fly/Back, Bk/Br, Br/Fr 400 IM flow with fins

18 x 100 (try to do 6 or more non-free) 1 Pull on 2 1 Swim on 1:50 30s 1 with fins on 1:40 2 Pull on 1:50 2 Swim on 1:40 30s 2 with fins on 1:30 3 Pull on 1:40 3 Swim on 1:30 30s 3 with fins on 1:20 3 x 200 Drills (choose 1,2 or 3 from: Br Hands to Heels/2K1P/fast hands/S by 25 Fly 50 K then 150 underwater recovery/S by 25 Bk or Fr RA/LA/strong Kick/S by 25 or 50 4 x 25 speed work 1 x 50 sprint 8 x (1 x 25 sprint on 20, 3 long on 30, 7 fast dolphin kicks on :40) Round 1 Pull

300 Pull on 5:00 4 x 75 kick descend on 1:30 300 Swim (max 1/2 free) on 4:45 4 x 75 Pull descend on 1:15 300 Kick (100 stroke/200 IM) on 6:00 4 x 75 swim descend on 1:00 8 x 25 on 1:15 1) 5 and glide 2) build 3) ez speed 4) 15/10 4 descending turns 300 or 600m worth of sprinting - 6 -10 repeats 200 easy swim (no kicking) between repeats - lots of rest 600 Paddles, PB and snorkel (max 450 free) 12 x 50 choice (2 on :45, 2 on 1:00, 2 on :50, 2 on 1:00, 2 on :55, 2 on 1:00)

10 * 100 Choice 2 on 2:10, 2 on 2:00, 1:50, 1:45, 1:40 10 min OYO 8 * 25 1) favourite 2) least favourite speed drills 8 x 100 best average on 1:40 200 easy swim off stroke 3 * 50 small drops to very fast on 3:00 800 IM flow 1/2 with, 1/2 without fins