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

800 with fins RA/LA/kick*/Swim. *from easy to sprint 600 Pull alternate reg/PB low by 150 - last 300 with paddles 3 x 200 Kick descend of 4:30 3 x 100 IM 8/10/1/6 kicks off walls 3 repeats - choose from any or all of 800 with snorkel every 4th 25 Breast and/or Fly 600 Kick 400 IM/200 Stroke 800 IM with fins - could be kick/swim by 50 12 x 25 1) fast 2-4) long

May do one of the below twice (1 min between repeats 800 with fins or 600 without every 100 starts with strong underwater kick and a fly breakout 600 Back RA/LA/DA/Swim 500 Br 25 H-H/ 25 2K1P/50 swim 600 50 PBL/100 Pull with paddles and snorkel 45 min to here 10 minutes to complete 3 x 50 descend to 200 Pace 50 from block at 200 Pace 100 long 50 sprint for time fins at deep end 5 x 100 on 3:00 done as 25 easy Speed/2 x 25 underwater kick with fins/fins off - 25 underwater re

800 IM flow with fins - high hips, 1/2 underwater recovery, accelerate arms 4 x 5s vertical with 25 build on :45 600 Pull with paddles and snorkel 150 stroke !/50 stroke B 8 x 25 various drills for speed on 1:15 400 Kick - each 100 gets faster 4 x 15s sprit Kick on 1:15 4 x 200 descend with 5,4, choice, choice choice dolphin kicks on 3:30 (breast on 4 flip into turns) 900 with fins RA/LA/rotating kick/75 Swim (IM order?)