11 minutes practice starts

10 x 100 @ 1:30 as 50 choice, 25 UW, 25 choice [3rd 25 underwater breath hold (goal is to consistently make it with 1 breath or less)]. g1

10 x 25 @ 1:00 Free, Tempo training for 50 free

2 minute explanation of next set

9x50 @ :50 Tarzan + Free-kick cycle: [1-3 25 Tarzan g4/25 kick g2, 4-6 25 kick g2/ 25 Tarzan g4, 7-9 variable speed kicks: 25y @ 4 fast cycles/ 4 slow cycles + 25 y @ 6 fast cycles/8 slow cycles] BLD *

2 minute explanation of next set

8x25 @ :30 partner racing Tarzan (high elbows) g4

1x50 @ 2:00 REC

2 minute explanation of next set

4x 2 rounds with chutes, 1 rounds with drag socks, 1 round regular

4x25 @ 1:20 choice, ideally all the same; g5

2 minute explanation of next set

4x50 @ 1:00 37.5 free kick g3/12.5 Tarzan g4

2x100 @ 1:00 g4

1x100 @ 3:00 REC

2 minute explanation of next set

4x100 @ 1:45 kick #1 (no free) variable speed by 50s (g2/g4)

2 minute explanation of next set

6x75 @1:05 w/fins alt. fly/back/fly odds, back/fly/back evens g4

1 x 50 @ 1:00 rec

4x50 @:50 breath redux free g4

1 x 100 @ 2:00 rec

4x25 @1:00 no breath, stroke g6

4x50 @1:00 REC