Stroke folks
WU-
8 x 100 – fly kick on stomach with snorkel – arms at side – HIP focus – :10r
4 x 50 – 8 dk’s uh20 off each wall – go for distance – the rest is back – :50
1 x 800 – 2 x 100 IM/1 x 200 IM/1 x 400 IM cont.

Set 1-
1 x 200 back – fly kick on stomach off each wall for 10 yards – 3:40
1 x 100 back – fly kick on stomach off each wall for 12.5 yards – 1:50
1 x 50 back – fly kick on stomach off each wall for 15 yards – :55
1 x 200 fly – fly kick on back off each wall for 10 yards – 3:40
1 x 100 fly – fly kick on back off each wall for 12.5 yards – 1:50
1 x 50 fly – fly kick on back off each wall for 15 yards – :55

1 x 200 back – fly kick on stomach off each wall for 12.5 yards – 3:40
1 x 100 back – fly kick on stomach off each wall for 15 yards – 1:50
1 x 50 back – fly kick on stomach off each wall for 10 yards – :55
1 x 200 fly – fly kick on back off each wall for 12.5 yards – 3:40
1 x 100 fly – fly kick on back off each wall for 15 yards – 1:50
1 x 50 fly – fly kick on back off each wall for 10 yards – :55

1 x 200 back – fly kick on stomach off each wall for 15 yards – 3:40
1 x 100 back – fly kick on stomach off each wall for 10 yards – 1:50
1 x 50 back – fly kick on stomach off each wall for 12.5 yards – :55
1 x 200 fly – fly kick on back off each wall for 15 yards – 3:40
1 x 100 fly – fly kick on back off each wall for 10 yards – 1:50
1 x 50 fly – fly kick on back off each wall for 12.5 yards – :55

if time permits…
8 x 50 kick sprint – alt. back/fly – 1:00

Distance folks
WU-
8 x 100 kick
#1 – 75 ez/25 fast – :05r
#2 – 50 ez/50 fast – :05r
#3 – 25 ez/75 fast – :05r
#4 – max – :15r
#5 – 75 ez/25 fast on #4 time +:10
#6 – 50 ez/50 fast on #4 time + :05
#7 – 25 ez/75 fast on #4 time
#8 – max – beat #4 time
8 x 100 free
same pattern as the kick
8 x 100 fly
same pattern as the kick

Set 1-
4 x 100 – :10r – all @ 90% – get average stroke count (asc) for the 100′s

4 x 800 – goal is to hit asc*8 for each 800 (ex. if your asc is 80 then you will want to hit 640 for your 800 stroke count at 90%) – they are on 1:00r
Lane 8 folks…you do 4 x 600 and your goal is asc*6