Queens (and SM) 300, 2 * 100 IM?, 3 x 50 descend 4 x 25 choice on 1:00 9 x 50 on :55 descend stroke count and or time IM switch or stroke or free (5 or 10 s faster 300 Pull breathing every 5 if free 4 x 75 swim descend 4 x 50 Kick 1) build, 2) smooth/fast. 3) fast/sm ooth, 4 sprint OYO until 6:55 4 x 200 descend from drill to Swim on 4:00 (Breast, Fly or Fly/Free or IM) or 5 x 200 Free or back on 3:00 +/- 10 or 18 x 25 on :50 - any stroke can switch after 6 smooth underwater

800 IM flow with fins 15 x 50 4 on 50, 1 on :40 3 on :50, 1 on :40 2 on :50, 1 on :40 1 on :50, 1 on :40 1 on :50 10 x 25 choice on 1:00 odds = speed drills 2 x 50 sprint 16 x 100 1-3 smooth on 1:45, 4) sprint on 1:30 1&2) ) 1st 25 Stroke Drill 3) last 25 stroke Swim Straight free - 5 or 10s fast

Choose 1 today Distance 400, 4 x 100, 4 x 50 descend 6 x 400 descend 1-3) Straight on 6:00 4) 8 x 50 @ 400 Pace 5) 4 x 100 @ 400 pace 6) 150, 100, 150 Swim long with PB & Paddles Sprint 400, 4 x 100, 4 x 50 descend 10 x 25 1) Build 2) 5 & glide - Kick XLR8 3) EZ speed <-> 4) 15-10 5) sprint 8 kicks underwater 3 x 75 descend #3 dive on 2:00 2 x 50 @ 200 pace on 1:00 Sprint 4 x 25 on 1 2 x 75 on 3 2 x 50 on 3 4 x 25 on 2 1 x 75 on 4 2 x 50 on 4 4 x 25 on 2 WD

8 * 75 with fins on 1:20 (50 build into 4 sprint kicks on back then roll and break out/swim easy) 300 with paddles (PB optional) SSS 4 x 50 kick descend 200 choice 3 x 50 sprint for time on 5:00 300 sprint Kick on 12 2 x 100 sprint kick on 5 6 x 50 on 3:00 alternate tiger sprint and sprint kick Last 20 min 3 x 50 sprint for time