600 Pull every 4th 50 PBL - good time to wear snorkels 400 IM flow with fins 3 x 300 descend (75 stroke A/25 stroke B - finish by 6:45 8 x 25 on 1:15 1) easy speed 2) 5 @ glide/vertical kick 20 dolphin or 8 breast/10s/kick xlr8 with fins 2 rounds of 4 x 25 easy free on :30 3 x 25 sprint underwater on :25 3 x 25 easy free on :25 2 x 25 sprint underwater on :25 2 x 25 easy free on :20 1 x 25 sprint underwater on :25 long 200 non free on 4:00 last 30-35 min twice thru 400

OYO until 6:15 400 long walls on 7 300 fast walls on 5 3 x 100 choice on 1:40 4 * 50 on 1:00 1) 15-25-10, 2) 15-25-10 2 waves of test set (this is to give you an idea of what the 10 x 100 will be 6 x 100 (score = pace time + fastest repeat time + slowest repeat time 400 SKPS 3 rounds done in 3 waves so about 6-8 min rest between rounds (whole set takes 30 min round 1 8 x 25 best average on :25 round 2 8 x 25 dif stroke on :30 round 3 8 x 25 with fins on :20 WD with 400

OYO until 6:15 at 6:15 300 Pull on 5:00 4 * 75 swim descend on 1:20 300 swim with fins on 4:40 4 x 75 Pull with knuckle paddles descend on 1:20 300 swim long walls 4 x 75 descend swim with fins (snorkels?) Speed drill of the day = fly with free Kick 4 x 25 1) build, 2) fly with free kick (3&4 - with fins) 5 times through 200 Kick on 4:00 1-3 descend 4&5 hold (150, 2 x 175, 2 x 200?) 100 Back Swim/Pull on 2:00 8 x 100 IM smooth - rotate fast stroke always 8/10/1/6 dolphin

4 x 200 Flow with fins Fly - underwater recovery, 1 down 1 up, 1 down 2 up Back DA/RA/LA/6 kicks Breast - 2K1P or swim with fins Free - LADP/RA-LA/6 Kicks/Long build 6-8 x 25 underwater kick and glide or breakout --> kick XLR8'n Build Easy speed (Dive?) 2-3 X Speed Drill - head up free 2 x 15/10 400 Fr/Bk by 100 fist/Swim by 50 5 x 300 descend and neg split 3 x 200 at 2/3 of #4 WD

500 Snorkel and Fins 400 Swim 300 Pull with knuckle paddles 200 Kick 100 Build 200 Kick 300 Pull with knuckle paddles 400 Swim 500 with snorkel and fins three times thru 50 descend to 200 pace 100 ascend from 400 Pace 3 times thru 4 speed drills on 1 2 dives on 1 1 dive and 15m underwater sprint on 1:30 1 dive and 20m sprint on 1:00 200 swim choice with efficient pull & breath awareness ie - maintain stroke while breathing

300 Swim on 5 4 x 75 kick descend on 1:30 300 Pull on 5 4 x 75 last 25 fly on 1:30 300 Kick (200 IM long + 100 back build) 4 x 75 Pull with paddles - very long 20 x 75 - last 25 fly extra min between rounds 8 on FPP + 10 6 on FPP +5 4 on FPP 2 on FPP 9 x 100 Back 2 on 1:25, 1 on 1:15 200 Choice Fri July 7 800 with fins done as 100 Flow IM order/100 PBL alternate free and Back 3 x 200 descend Free on 2:45 3 x 200 descend back on 2:55 8 x 50 fly sprint on 2:00 - from blocks, tu

20 x 100 - xtra 20 s to put on or take off fins 4 on 1:40 with fins 4 on 1:40 w/o 4 on 1:30 with fins 4 on 1:30 w/0 4 on 1:20 with 6 x 25 1) 5 and glide/2 rockets/Kick xlr8 2) 15/10 3 x thru 12m with chutes on 1, 2, 3 3rd (with paddles on #2 50 sprint from blocks on 4 800 Pull with paddles - every 4th 50 PBL or Fly or Breas 6 x 50 kick #1 sprint, thne add 2s each time

800 IM Flow with fins 600 Pull 75 Pull/75 PBL/75 Pull/75 Breast. (Breath every 5 when Free) 200 kick working turns 4 different speed drill on 1:00 ?? fly with flutter kick/back spin/Breast with flutter/Free head up 4 more 1) Build 2) 5 and glide/2 X rocket/kick XLR8 3) Easy speed 4) 15/10 4 times thru 50 on 1:00 ascend to 200 Pace 100 on 1:45 descending to 400 Pace 8 x 100 best average on 1:40 WD

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

200 Dolphin Kick 400 Free/Back by 100 fist/Swim by 50 600 Pull 75 choice/25 IM order of off strokes) 9 x 100 IM on 1:50 1) with dolphin kicks 2) with flutter kicks 3) Regular with 8/10/1/6 kicks off wall Payton Pull 75 Back/25 Breast1-3 descend KBM 25's (35/25/15) 4 x 3 rockets with a fast turn after last one on 1:15 12 x 50 sprint on 2:00 4 x 3 rockets with a fast turn after last one on 1:15 15 x 100 on 2:00 with paddles 1-5 PBL descend 6-10 swim low stroke count 11-15

300 Pull (100 reg/2 x 50 PBL/RA/LA) 200 Kick with fast turns 3 x 100 IM (8/10/1/6 kicks off walls) 4 x 50 1) 15-25-10, 2) 15-25-10 4 x 25 on 1:5 1) 5 and glide, Kick xlr8 2) Fly with flutter kick, or Back spin drill 3) easy speed from dive 4) Fly with flutter kick, or Back spin drill 40 x 50 16 - every 4th fast 12 - every 3rd fast 8 - every 2nd fast 4 - fast 55/50/45/40 if free 60/55/50/45 if back 65/60/55/50 if Fly

8 * 75 on 1:30 1) fist/Dr/S 2) Scull/50 Build 9 x 300 on 4:30 3 smooth free 1 back build 2 smooth free 1 strong back 1 smooth free 1 fast back 3 x 50 fly 1-1.5s drops to 200 Pace on 1:00 4 x 25 15/10 on 1:00 twice thru with fins all on :25 4 x 25 easy 4 x 25 underwater dolphin kick (UDK) 3 x 25 easy 3 x 25 underwater dolphin kick (UDK) 2 x 25 easy 2 x 25 underwater dolphin kick (UDK) 1 x 25 easy 1 x 25 underwater dolphin kick (UDK) 200 Back 6 kicks per side (no fins) on 4

3 x 100 on 1:40 3 x 100 on 1:30 with fins 3 x 100 on 1:30 3 x 100 on 1:20 with fins 3 x 100 on 1:20 3 x 100 with fins on 1:10 10s extra to switch 12 x 50 sprint on 2:00 WD

300 Pull last 25 of each 100 Bk/Br/Fr on 5 4 x 75 kick descend on 1:30 300 Swim "-" on 4:30 4 x 75 Pull descend on 1:05 300 Kick 200 IM/100 Dolphin on 6 4 x 75 Swim descend on 1:00 5 x 400 descend on 5:20, 5:10, 5:00, 4:50, 4:40 16 x 25 on :25 alternating Fly and Free WD

14 x75 4 x 75 on 1:20 1 x 75 on 1:05 3 x 75 on 1:20 1 x 75 on 1:05 2 x 75 on 1:20 1 x 75 on 1:05 1 x 75 on 1:20 1 x 75 on 1:05 2 x 3 * rockets with fast turn in and out after #3 on 1:30 400 choice include 4 speed drills (counts as 100/400m 400m of sprinting If 25's thing 1st and last repeat Mix striokes as you wish WD carla to announce minumum betwen 300 and 800 as needed to drill something out or loosen up

4 x 100 on 1:40 4 x 100 with fins on 1:30 3 x 100 on 1:30 3 x 100 with fins on 1:20 2 x 100 on 1:20 2 x 100 with fins on 1:10 20s to take fins on and off 400 Pull - pull with paddles - PBL - PBL with paddles 300 Kick work 10m in and out 4 x 50 descend to 200 pace 4 * 200 descend to 800 pace on 3:15 200 long on 4:00 2 x 200 at 800 pace on 3:15 or 3 x 100 descend to 200 pace on 2:15 100 long on 3:15 3 x 50 at 200 pace on 1:15 7 x 100 or 75 WD 130-1:40-1:50-1:30-1:40-1:50-2:0

800 Flow with fins 400 IM without fins/600 IM with fins Fly = underwater kicks 3-5 then 1 good stroke Back - build Br - swim/Scull in L-sit Fr = build 6 x 75 on 1:20 1) IM drop a stroke 2) underwater turn -/fast turn 4 x 50 on 1:00 1) 15-25-10 2) 15-25-10 6 X 25 Speed drills on 1:15 800 600 400 200 mix and match Pull Kick Swim Drill use equipment once