800 IM flow with fins 3 x 50 on 1:00 descend to 200 pace stroke A 200 drill of stroke B 3 x 50 descend to 200 Pace stroke B 8 x 25 speed drills on 1:15 1) 5 & glide --> Kick xlr8 2) build 3) easy speed 4) 15/10 5) easy speed 6) 20/5 7) easy speed 8) 25 from blocks for time four times thru 2 x 10m with big chutes on 1:00,4:00 50 sprint on 3 WD

4 x 450 1) 50 fist/100 Swim 50 fist/100 knuckle paddles 50 fist/100 paddles no wrist straps 2) Pull 50 PBL/100 P regular 50 PBL/100 pull with knuckle paddles 50 PBL/100 P with paddles no wrist straps 3) IM (50 Fly/100 Back) x 3 or 50 Back Kick/100 Breast 100 Breast Kick/50 Free 4) 3 x 150 choice - each one gets stronger 4 x (4 rockets on 1:15) 4 x 200 Kick descend on 4:00 4 x 4 rockets on 1:15 no later than 1:02 3 x 400 Free on 5:30 1-3 descend right into 3 x 200 1) long choi

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