1 x 12:00 of shoulders and mobility with coach

1 x 3:00 prep to swim

Warm-up

1 x 400 on 6:00 your choice of movement, swim, kick, scull, drill

2x [different stroke each round

4 x 25 on :30 drill of choice

3 x 50 on :55 swim same stroke

2 x 25 on :35 fast/EZ and EZ/Fast

2:00 prep for next

Main Effort - 7 stations, each takes about 10 minutes with 2:00 to change location/gear

Station #1 - Lane 8 - Power Tower kicking, if flutter kick, at least 5DKUW each rep

1x

8 x 50 on 1:10 [as kick strong on back or with snorkel for :35 seconds, swim EZ back]

2:40 change stations

Station #2 - Lane 7 use fins, drills [may modify for different strokes]

4 x 25 on :25 1-arm drill, alternate by length

3 x 50 on :50 superhero kick to mid pool [choice of kick], swim long to wall

1 x 100 on 1:30 BU from DPS to 75%

4 x 25 on :25 Front End/Back End drill, alternate by length

3 x 50 on :50 SAOK with EZ arms, BU kick to strong

2:10 change lanes/gear

Station #3 - Lane 6 [running clock]

10:00 abs see notes. All are :40 on/:20 rest

2:00 change location and gear

Station #4 - Lane 5 - Power Tower, pick weight you can pull 25 in :25 seconds

7 x 50 on :50

:30 rest

4 x 50 on :55 same

2:00 change location/gear

Station #5 - Lane 4 [just a 10 min running clock - pick one below]

#GOLD

7 x 75 on 1:10 [2 50 FL/25 BK, 2 as 50 BK/25 BR, 3 as 50BR/25 free]

1 x 150 free on 1:50

#GREEN

15 x 50 on :40 JMT

#PURPLE

20 x 25 on :30 ODDS strong/EVENS JMT, may bank rest

2:00 change location and station

Station #6 - Lane 3 - Tempo station hold tempo ALAP then EZ

4 x 25 on :35 with tempo at 100 tempo + 0.05

3 x 25 on :40 with tempo at 100 tempo

3 x 25 on :40 with tempo at 100 tempo - 0.02

3 x 25 on :43 with tempo at 100 tempo - 0.05

1 x 100 cruise on 1:31, no tempo

2:00 to change

Station #7 - Lane 2

8 x 100 on 1:15 [modify as needed, may do 75s stroke, 50s drill, etc.]

2:00 change locations

100 social kick cool

#DIS - OPEN WATER PEEPS SUGGESTIONS - need to have access to Lane 1 with latter

Do Same Stations except the following:

[ #1]

4x

1x75 1:15 BU to strong swimming and go fast up the stairs-think about high knees

1x75 1:15 Swim with taking 1 spotting look each length - alligator eyes

[#4]

Dive pool - remove laneline place pink buoy in lane 9 towards the end.

Swim 10x triangles straight out from lane 9-right shoulder turn on buoy go straight towards the laneline reel stop at wall. watch for divers then swim the end leg of triangle ez back to start of lane 9

[#6]

Place rope across lanelines at 15M mark - practice starts - one hand on rope then sprint to the end of pool, swim EZ to rope and back to wall then back to rope to set up for next one. Try to get in 8 reps