400 choice Twice thru 4x 100 IM on 2:00 1) K/S by 25 2) Dr/S by 25 3) S/K by 25 4) swim 200 IM on 3:00 4 x 50 1) 15-25-10, 2) 15-25-10 4 x speedwork High intensity on 2:30 2 x 30 6 x 50 2 x 30 8 x 50 K on 1:30 6 x 50 with fins - fast turns 300 Pull for warmdown

800 Flow with fins - min 300m underwater recovery 12 x 25 on :35 PBL RA/LA/Build 3 x 4 rockets on 1:30 4 x 25 on 1:15 1) 5&glide/kick XLR8 2) build 3) easy speed 4) 15/10 800 swim with paddles and snorkel - every 4th 25 3s pause and Br or Fly 3 x 4 rockets on 1:30 400 kick - each 100 gets faster Dives 7 x 100 on 1:20/1:30/1:40/1:25/1:35/1:45/1:55 or + 10 if mixing in breast or fly

12 x 75 on 1:20 1) Fist/Drill/Swim 2) 25 Kick/50 Build 4 x speed drill on 1:15 Fly &/or Breast 12 x 25 at 90% on 1 Free &/or Back 2 x 25, 1 x 50 at 90% on 1:00 2 x speed drill 50 sprint 20 x 50 kick on 2:00 1-8) best average 9-14) with chutes or sox 15-18) with fins 19-20) SPRINT KICK

400 flow with fins 400 flow with fins every 4th 25 is fast underwater kick 5 x 200 on 3:45 staying very long Pull Pull with paddles Double PB Double PB with paddles PBL RA/LA 4 x 25 on 1:15 5 & glide --> kick xlr8 build easy speed from dive 15/10 2 tiger sprints 12 x 50 best average on 2:00 1-6) paddles encouraged 7-12) increase turnover - fins allowed but avoid riding your kick 6 x 75 on 55/65/75/60/70/80