800 IM flow with fins 3 x 100 descend to 400 pace +/- 5s 4 x 50 1) 15-25-10 2) 15-25-10 4 x speed drills on 1:15 1) build 2) choice 3) easy speed 4) 5 & glide --> kick xlr8 10 x 75 best average on 2:00 1-3 Stroke A 4-5 Stroke B 20 x 25 on 1:00 3 with chutes 2 without 9-10 and 19-20 with fins and/or paddles

800 RIMO flow with fins - alt 100 with PB/100 w/o - keep hips high 600 with paddles 150 Stroke A/50 Stroke B - tight kick 400 K - each 100 gets faster 200 IM 8-8/12-12/8-8/12-12 strokes per length 12 x 100 1-3 descend on 1:40 4-9 hold #2 on 1:30 10-12 ascend on 1:40 2 round with fins 4 easy free on :30 4 fast UDK on :30 3,3,2,2,1,1 100 build dolphin kick on 3:00 repeat set on :25

200 Dolphin Kick 400 Free/Back by 100 fist/Swim by 50 600 Pull 75 choice/25 IM order of off strokes) 9 x 100 IM on 1:50 1) with dolphin kicks 2) with flutter kicks 3) Regular with 8/10/1/6 kicks off wall Payton Pull 75 Back/25 Breast1-3 descend KBM 25's (35/25/15) 4 x 3 rockets with a fast turn after last one on 1:15 12 x 50 sprint on 2:00 4 x 3 rockets with a fast turn after last one on 1:15 15 x 100 on 2:00 with paddles 1-5 PBL descend 6-10 swim low stroke count 11-15

300 Pull (100 reg/2 x 50 PBL/RA/LA) 200 Kick with fast turns 3 x 100 IM (8/10/1/6 kicks off walls) 4 x 50 1) 15-25-10, 2) 15-25-10 4 x 25 on 1:5 1) 5 and glide, Kick xlr8 2) Fly with flutter kick, or Back spin drill 3) easy speed from dive 4) Fly with flutter kick, or Back spin drill 40 x 50 16 - every 4th fast 12 - every 3rd fast 8 - every 2nd fast 4 - fast 55/50/45/40 if free 60/55/50/45 if back 65/60/55/50 if Fly