400 swim

 20 x 25s kick with fins choice @ 25

100 head first scull on back head first

4 x 400s pull odds pull bouy only, evens pull bouy and paddles @ 5:20

8 x 50s NPS @ 50

2 x (4 x 150s pull free @ 2:30, 6 x 50s stroke @ 1:15, 4 x 25s dolphin kick NO fins @ 30)

100 cool down

500 swim

Pull 8 x 75s odds free @ 1:05, evens 25 fly, 50 back 2 1:20

4 x 25s scull head first on back in tuck position

4 x (3 x 200s pull 2 2:45, 100 IM drill, 6 x 50 dolphin kick odd sets with fins @ 50, even set with out fins @ 1:05)

100 cool down

Warm-up:

400 swim, 300 IM drill, 200 dolphin kick on back, 100 IM swim

Pull 10x50s breast with flutter kick; rest 5

3 x 800s @ 11:20: #1&3 swim, #2 pull NPS

4 x 25s head-first skull on back, rest 5 (pull buoy optional)

6x 150s pull (odds 100 free, 50 back @ 2:15, evens 100 back, 50 free @ 2:40)

100 cool-down

Sorry but I have another Harley meet today.

warm up

400 swim, 300 IM drill, 200 dolphin kick on back, 100 IM swim

Pull 10 x 50s breast with a flutter kick rest 5

3 x 800s @ 11:20 # 1 & 3 swim, #2 Pull NPS

4 x 25s head first scull on back rest 5 (can use pull bouy if you like)

6 x 150s pull (odds 100 free, 50 back @ 2:15, evens 100 back, 50 free @ 2:40)

100 cool down

 400 swim, 300 IM drill, 200 dolphin kick on back, 100 IM swim

Pull 10x50s breast with a flutter kick; rest 5

3 x 800s @11:20; #1&3 swim, #2 pull NPS

4 x 25s head-first scull on back; rest 5 (pull-buoy optional)

6 x 150s pull (odds 100free/50 back @ 2:15; evens 100 back/50 free @ 2:40

100 cool-down

This practice will be uncoached.

500 swim, 400 pull, 100 dolphin kick

20 x 25s breast pull (odds with dolphin kick, evens with flutter kick)

Swim 8 x 125s 75 free 50 stroke @ 2;15

Pull 20 x 50s (1-5 @35, 6-15 @40, 16-20 @ 45)

with fins 5 x 100s 25 kick dolphin, 25 swim) all choice @ 1:40

100 ez

400 pull @ 5:00. 4 x 100 swim stroke @ 2:00

100 cool down

300 free, 200 IMdrill, 300 free, 200 stroke drill

12 x 75s pull (25 scull, 50 pull swim) @ 1:20

6 x 50s dolphin kick with fins @ 45

Swim 6 x 150s free (last 50 NPS) 2 2:05

50 ez

4 x 300 pull (200 @ 2:30, 100 @ 1:30)

12 x 50s swim free with 4 dolphins off each push off @ 50

12 x 25s breast pull with dolphin kick @ 30 (do one kick per pull)

100 cool down

500 swim, 400 pull, 100 dolphin kick

20 x 25s breast pull (odds with dolphin kick, evens with flutter kick)

Swim 8 x 125s 75 free 50 stroke @ 2;15

Pull 20 x 50s (1-5 @35, 6-15 @40, 16-20 @ 45)

with fins 5 x 100s 25 kick dolphin, 25 swim) all choice @ 1:40

100 ez

400 pull @ 5:00. 4 x 100 swim stroke @ 2:00

100 cool down

400 swim

400 dolphin kick with fins

200 swim stroke

8 x 125s (50 pull, 75 swim) all 75s are low stroke count per length, all 50s are descending 1-8 @ 2:30

500 pull, 4 x 125s

500 pull, 3 x 125s

500 pull 2 x 125s

500 pull 1 x 125

all 500s are pull70% effort @ 6:45, all 125s are descendin, so that last one in each set is FAST @ 2:00

50 cool down

400 free, 200 back, 100 breast

1 x 300 dolphin kick on back

3 x (3 x 200s @ 3:00, 4 x 100s @ 1:15) Sets 1 & 3 pull, Set 2 stroke and add 30 seconds to each interval

8 x 75s (50 drill, 25 sprint) all choice @ 1:20

3 x (3x 100s @ 1:20, 4 x 50s @ 45) Sets 1 & 3 pull free, set 2 stroke swim add 30 seconds to interval

100 cool down