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

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?)

5 x 400 descend (2-5 every 4th 25 dif stroke) 1) Free/Back by 100 fist/Swim by 50 on 7:30 2) Pull on 6:30 3) Swim on 6 4) swim with paddles on 6 5) swim with paddles and fins 4 times thru 25 kick on 1:30 50 kick on 1:30 75 kick on 1:30 100 Kick on 1:45 (catch up on 1) if needed) 400 underwater recovery (PB optional, high hips & at least 2 dif strokes)

300 Pull on 5:00 4 x 75 Kick descend on 1:30 300 Swim on 4:30 4 x 75 Pull descend 1:10 300 Kick (200 IM/100 Choice) on 6 4 x 75 Swim on 1:00 12 x 25 on 1:00 1) 5&glide, Kick acceleration 2) build 3) ez speed from dive 4) 15/10 5 rounds of: 4 x 25 Fly 200 Back 4 x 25 Fly or Br 200 Free Rd 1&2) 25's on :30, Back & Free on 3:15 Rd 3&4) 25's on :25 Back & Free on 3:00 Rd 5) 25's on 22.5, Back and Free on 2:45 800 flow with fins - paddles opt's hips up, accelerate through pull

300 Slow pull - long strokes 4 x 25 Pull Build 300 RA/LA/6 Kicks by 25 4 x 25 Build 2 x 25 easy speed from blocks 4 descending turns OYO until 8:30 (vertical kicking, breakouts. speed drills???) 40 x 50 16 on :45 every 4th fast 12 on :55 every 3rd fast 8 on 1:05 every 2nd fast 4 on 1:15 fast 12 x 75 1 on :50 or :55 2 on 1:05 on 1:10 1 on :50 or :55 2 on 1:15 on 1:20

300, 3 * 100, 3 x 50 descend, 3 descending dives 8 x 25 1) 5 and glide, 2) build, 3) easy speed, 4) 15/10 1 sprint (25m to 100m) 8 x 25 turnover drills Fly with free kick Back spin dr Br egg beater Free head up with fins dolphin and or flutter kick Sprint again 5 x 200 with fins under bridges on 3:00 12 x 75 1 on :55 2 on 1:10 1 on 1:00 2 on 1:15

2 x 400 IM flow with fins - 1) smooth, 2) max distance per stroke 4 x 200 descend (5-10s drops to 200 time plus 30 on 4:00 10 min choice 8 x 100 on 1:40 - best average 8 x 25 with chutes and paddles turn countdown 9->1 or 7->1 if breast or fly 600 with fins strong 2 beat kick 5 x 100 RA/LA/K/S by 25

800 SKPS 3 x 100 IM 8/10/1/6 kicks 4 x 50 descend to 200 pace 6 X 200 IM - option to drop and replace a stroke Fly = build kick Back = RA/LA Breast = 2K1P Free = Swim with a build kick 6 x 15m from a dive 1-3 descend to 90% and hold

400 Pull breathe every 5 if free 4 x 50 build and descend 300 Kick 4 x 50 1) 15-25-10, 2) 15-25-10 200 IM 8/12/8/12 strokes 3 x 100 IM 8/10/1/6 dolphin kicks 8 x 25 5s Vertical kick then alternate RS Kick and LS kick 90% kick/100 % tight 6 x 50 sprint w/ paddles on 2:00 150 off stroke 6 x 50 sprint iwth fins on 2:00 200 IM kick - count your kicks 6 x 25 sprint on 1:15 1,3,5 from blocks 8 x 25 tight kick

am 900 Pull - at least 300 non free 25 underwater recovery - hips up 50 build 25 PBL 50 underwater recovery - hips up 100 build 50 PBL 9 x 100 each round gets stronger on 1:45 1) 50 build/25 fast Kick on RS/swim with fast kick and high turnover 2) 50 build/25 fast Kick on LS/swim with fast kick and high turnover 3) strong swim "-" 9x300 on 5:00 3smooth fr-1build stroke, 2smooth fr-1strong stroke, 1smooth fr-1fast stroke 4 times through with fins (paddles opt'l) 50 done as 25

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

am 400 with fins free/back by 100 fist/Swim by 50 2 x 150 Pull (25 Fly/50 Back/25 Breast/50 Free) 200 IM Kick 8 x 25 1) 5 and glide --> Kick acceleration 2) Build 3) 15.10 4) Choice of speed drill 3 x (6 x 200) Rd 1 on fpp + 30 Build 1-3) 30s rest Rd 2 on fpp + 20 2nd 1/2 faster than 1st 1/2 30s rest Rd 3 on fpp 800 kick with fins smooth/med/smooth/SPRINT 200 choice pm 6 x 75 (25 A-OK/50 Build) 2 stroke A, 1 stroke B on 1:30 3 x 200 pull descend SC and/or time on 3:15 4

300, 2 x 100, 3 x 50 descend to 200 pace 10 x 75 on 1:30 50 stroke A build into 25 great breakout stroke B 42 x 50 three times thru 4 on 1:00 4 on :55 4 on :50 4 on :45 Should do 3 dif strokes each time thru - switching between groups of 4 800 paddles, fins and snorkels