800 swim choice

with fins 8 x 125s (75kick, 50 swim) #1&2 back, #3 Fly, #4 Free do 2 times @ 2:00

200 breaststroke kick NO board

8 x 75s free kick, swim, kick by 25 @ 1:20

Swim 3 x 300 free NPS @ 4:15 - do 4 kick of your choice off each push off

20 x 25s dolphin kick on front NO board with fins @ 20

200 IMD

8 x 50s swim free @ 40

100 cool down

Taper plus regular workout

800 swim choice

16 x 25s dolphin kick NO fins on stomach - must do 6 kicks under water before first breath @ 30

8 x 50s drill swim by 25 choice @ 1:00

16 x 25s swim (odds 75%, evens 100%) all choice @ 40

1 x 500 dolphin kick with fins on back, must do six kicks under water before first breath

6 x 75s swim choice (50 ez, 25 sprint) @ 1:30

50 ez

National swimmers cool down

NO fins 10 x 50s dolphin kick front or back @ 1:10

Swim 10 x 100s (odds free, evens back) must do 6 dolphins kicks before first stroke

500 swim, 400 IMD, 100 NPS

10 x 50s breast kick @ 1:05

4 x (4 x 25s flutter kick NO fins @ 30, 4 x 200s free swim @ 2:30, 4 x 25s no fins dolphin kick @ 30)

with fins 10 x 50s dolphin kick @ 40

100 cool down

400swim, 300 pull, 200 kick, 100IMD

20 x 25s dolphin kick on back @ 30 - NO FINS

10 x 100s free With zoomers @ 1:20 - 6 dolphins off each push off

20 x 25s dolphin kick on front @ 30 -NO FINS

10 x 100s swim back with zoomers @ 1:30 - 6 dolphin kicks off each push off

1 x 500 dolphin kick - choice body position - NO FINS

10 x 100s swim fly with fins @ 1:45

100 cool down

200SKPS

8 x 25s breast kick on back @ 30

Swim 10 x 50s D/S Choice 2 1:00

Kick with fins 5 x 200s choice of dolphin or flutter @ 3:00

50 ez

1 x 400 free NPS (NO breath in or out of trun)

with zoomers 12 x 125s (6 kicks off each push off in streamline) 1-3 fly @ 2:30, 4-6 back@ 2:20,7-12 free @ 2:10

50 ez

8 x 50s free @ 50 hold a six beat kick for entire 50

100 ez