**20’ x IM mix {EKTY: 200 @BBDPS**

{KTYE: 100 @ 1 OB

{TYEK: 200 @ 2OB

{YEKT: 100 @ 3OB

200 @ 4OB

**1 x 400 kick @ the ‘U’ w/fins**

*Lie on side arm pit to bottom, arm pit to sky; both arms pointing in the direction of travel. Face rolls in and out for breath.*

**3 x (4 x 6 str on 1:15) w/50 drill of the week **

*3 sets of 4 repetitions of 6 strokes all out, no breath, then EZ to the 50; after a set of 4 swim 1x 50 drill,*

**35’ x {(1 x 400 w/ 30” – 45”) **

{(2 x 200 w/20”) w/30” – 45”

{(4 x 100 w/15”) w/30” – 45”

{(8 x 50 w/10”) w/30” – 45”

{(16 x 25 w/5”) w/45”

*35 minutes of 400’s. The maximum rest is 45”, after each, notice that the 2nd, 3rd, and 4th 400’s are broken into 200’s, 100’s, 50”s, & 25’s, follow the resting intervals and maintain pace.*

**2 x {Race Board E Y T Kuw**

** {Arrow Board E Y T K **

**On 1:40 each 50**

**15’ x IM mix {EKTY: 200 @BBDPS**

{KTYE: 100 @ 1OB

{TYEK: 200 @ 2OB

{YEKT: 100 @ 3OB

100 @ 4OB

**2 x {(4 x 5str.+ turn + 3 str. on 2:15) 75(50) + mid pool**

**Swim 100 drill after each set of four sprints**

*2 sets of 4 rep’s starting at 5 strokes from the wall go all out no breath 5 str. + turn + 3 strokes and then swim easy to the 75 + mid pool. Restart on 2:15. Go EZ to the 50 if you cannot make the sendoff.*

**48’ x {1 x 200 w/10” at 1 – 1½ OB**

{1 x 200 w/15” at 1½ – 2 OB

{1 x 200 w/30” at 2 – 2½ OB

*Sets of 3x 200 descending 1 to 3, with paddles and fins, the faster you swim the more rest you get. Set up the pace of send-off on your first swim*

**1 x {Race Board E Y T Kuw**

{Arrow Board E Y T K

On 1:40 each 50

**15’ x IM mix {EKTY: 200 @BBDPS**

{KTYE: 100 @1OB

{TYEK: 200 @2OB

{YEK: 100 @ 3OB

100 @ 4OB

**4 x 100 neg. split on 2:30 or w/20”**

**45’ x {1 x 100 w/10”**

{1 x 200 w/15”

{1 x 300 w/20”

{1 x 400 w/25”

**5 x 100 w/ 3’ to 4’ Try to swim an easy 100 between efforts**

**600 EZ free breathe 3, 5, 7**

**20’ x IM mix {EKTY: 200 @BBDPS**

{KTYE: 100 @1OB

{TYEK: 200 @2OB

{YEKT: 100 @ 3OB

200 @ 4OB

**3 x (4 x 25 on 1’) w/50 drill 6 str.**

*Practice finishing. 3 sets of 4 repetitions; do the last 6 strokes into the wall all out, no breath. Do 50 drill of the week after*

**35’ x (3 x 100 w/15”) w/30” to 45” 3rd-25 in ea. 100 up the TOR by 1-1½ str**

*Swim 300’s broken in 100’s, notice the rest can be 30” to 45” after 3x. Do with the least possible interval but maintain your pace of the 1st swim*

**2 x {Race Board E Y T Kuw**

{Arrow Board E Y T K

On 1:40 each 5

**15’ x IM mix {EKTY: 200 @BBDPS**

{KTYE: 100 @1OB

{TYEK: 200 @2OB

{YEKT: 100 @ 3OB

**42’ x 200 IM w/20” or specialty stroke 3rd-25 in ea. 100 up the TOR by 1-1½ str**

**25’ x 50 w/15” to 20” Choice of Stroke**

**1 x {Race Board E Y T Kuw **

{Arrow Board E Y T K

On 1:40 each 50

**20’ x IM mix {EKTY: 200 @BBDPS**

{KTYE: 100 @ 1OB

{TYEK: 200 @ 2 OB

{YEKT: 100 @ 3OB

200 @ 4OB

**40’ x {(3 x 100 w/15”) w/20” {(2 x 50 w/15”) w/20” Restart until time is finished**

**4 x 5str on 1:30 w/50 drill 50**

**2 x (8 x 25 on 2’) w/3’ w/100 EZ swim after set 1**

**400 to 600 EZ**