500 done as 25 build Kick/25 drill/50 S 400 flow with fins 300 Pull long (double PB ) to strong 200 IM 8/12/8/12 strokes per length OYO until 4:15 ready to go and changed if wearing an old tech suit 5 x 100 sprint on approx 10 min with min 100m between repeats If +3 or more over your best the next sprint is a 50 then back to 100 WD

5 x 200 IM on 4 - 1st 3 with fins descend and then no fins descned 50 Kick/1 arm/swim with dolphin K/1 arm 3 x 4 rockets on 1:15 4 x 300 Pull (4th and 8th 25 off stroke descend on 3:10, 3:30 or 3:45 3 x 4 rockets on 1:00 800 IM with fins Fly 50 K, 2 x 25 S Bk = K/RA/LA/S Br high hips Free = 50 K/150 S 3 x 4 rockets on :45 800 Pull with paddles and snorkel 3 x 4 rockets on :30 600 IM Kick - Breast = no fins or Fly no fins 8 * 50 long (max 4 freeon 40/45/50/55/2 x 60/2 x 65

300 Pull on 4:30 4 x 75 swim descend on 1:10 6 x 50 K 1-3) descend on 1:10, 4-6) descend on 1:00 4,3,2,1 rockets on 1:15 2 x Tiger sprint on 5:00 4 x 50 1) 15-25-10, 2) 15-25-10 2 x 50 sprint on 5:00 10 x 100 with fins on 1:30, 1:20, 1:10, 1:20, 2:00. (+5 for 3, -5, +-10) 5 x 50 or 5 x 100 descend on 2:00 4 x 25 sprint or 4 x 50 small drops on 2:00 WD

10 min Swim - no equipment 800 IM with fins 100 underwater recovery/4 x 25 with flutter 100 DA/100 1 ARm 100 with dolphin kick/100 egg beater 100 Long arm dog paddle/100 build Swim 4 x 50 1) 15-25-20. 2) 15-25-10 3 x (4 x 50 or 25 descend to pace, 4 x 50 or 25 - #1 from dive - at pace) on 8:00 Swim with paddles