9 x 100's 1) 100 Paddles /Pull 2) Kick 3) IM Order 3 times through R20 secs 8 x 25's 2 fly 2 Free build pace @ 45 sec 2 x 100's back stroke 1) With Paddles, 2) with Fins R30 2 x 300's @ 5:40 f/s 2 x 100' @ 1:55 f/s 2 x 50's @ 55 f/s 1 x 300 @ 5:20 1 x 100 @ 1:40 1 x 50 @ 50 6 x 50's f/s with fins 25 easy 25 fast 2 x 50's either back fly or breast race pace @ 1:40 200 swim down

20 x 50’s f/s @ 60sec, every 4th 25 fly 200 backstroke easy with fins technique 8 x 25’s with parachute @ 60 200 fast easys buddy race 2 x 100’s kick @ 3min 9 x 200’s 3 @ 3:50 3 @ 3:40 3 @3:30 100 easy backstroke every 3rd one 200 swim down

300 Warm up f/s.. as 100 kick 100 pull 100 swim 4 x 50's - 25 fly/ 25 f/s @ 1:15 4 x 50's - 25 back/ 25 f/s @ 1:15 8 x 25's with parachute 100% effort @ 1:15min 6 x 50's with fins 25 easy 25 v fast f/s @ 1:30min 4 x 100's 50 drill f/s hand under board , 50 swim 1 breath every 5 @ 2:20 200 back stroke with fins 100 swim down

100f/s , breath every 5 or use snorkel 100 f /s paddle /pb 100 f/s breath every 5 or use snorkel 100mtrs f/s paddles -pb R20 between each 10x 50’s 25 choice form/ 25 f/ @1:15 4 x 300. 1) swim 2) kick 3) paddles / pb 4) swim @R 20 3 x 200. 1)swim 2) kick 3) paddles @R15 2 x 100 1) swim 2) kick Warm down chill n chat

100 Kick F/S 4 x 50 25 scull/ 25 catch up f/s @ 1:15 4 x 25 B'Fly @ 40 sec TWICE THROUGH 8 x 25 F/S with parachute F/S @ 45 3 x 200 @ 3:30 3 x 150 @ 3:00 3 x 100 @ 2:00 3 x 50 @ 1min Rep 1) breathe every 5 strokes 2) Paddles / Pullbuoy 3) Max effort for time 2 x 200 backstroke with fins rest 20 WARM DOWN