Summer Break Workouts.

1. 3x400 [100swim, 50 kick, 50 drill] 1. Free 2.Bks 3. Choice 6 x50 speed ups on 1 min 5x 1x 25 d/start max 400 descend across 5 sets

5 x200 bks paddles/bands/bouys roll not swish

2. 5x200 100revimwu 100 free 10s/r 20x100 Free on best send off possible 10x25 paddles & fins on 1:15 odds brs + f/s kick evens choice 4x400IM 15 s/r even pace full fly.

3 4x [ 100 free, 100 bks, 100IM] 1 swim 2 bouys 3 bands 4 fins 8x100 fins kick on best send off possible 200 easy loosen 20 x 50 on 1:30 1-10 50 @ better than 200pace 11-20 25 @ 100 pace 25 easy all choice 3x500 1 bouys 2 Fins swim 3 paddles/bouys/bands

4. 800 revimwu 6x200 fins 25 fly 75 fly kick fins f,b,s 25 f/s 25 1arm, 25 otherarm, 25 swim 16x100 im 10s/r 1-4 even pace 5-8 descend to bpws 9-12 bpws 13-16 bpws- as much as you can 8x150 1+2 bands, 3+4 Fins, 5+6 paddles, 7+8 paddles, fins, bands, bouys 50free 50 bk 50 brs

5. 400 choice no brs 4x200paddles include random 1x12 1/2m sprint in each 200 1+2 Free 3+4 Not Free 3x[5x200] even pace 1 free 2. Bks 3. IM 16x50 fly on best send off possible. Fins option

6. 6x150 100swim 50 kick odds free evens not brs 8x400IM 30s/r descend 1-4 from easy to BPWS then BPWS to end 10x50 fins 25 u/water streamline 25 choice. 30 s/r.

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