Masters
200m Free
200m Choice
3x66m kick Fr/Br

8x33m Free, 2 pull n hold 8 side kic , alt RnL

5x200m Free Pull w paddles (breath 3&5)
3x66m Fr/Bk

Masters

5x66m Free 2 Right/ 2 Left
8x33m kick, alt Free/choice
8x33m 15 Fast 15 stroke

3x333m 1. Free Swim – 2. free Pull – 3. choice Swim

3x66m Fr w finger tip drag ezy

Masters II
3x66m Free straight arm recovery (lift shoulder n elbow)
3x66m 33 finger tip drag 33 Free

4x66m 33m back kick /33 m free kick w fins
3x66m swim choice/free

10x100m @ 2:20 T <2:00 4x66m Stroke count n stroke rate

Masters
6x66m 33m Free-straight arm recovery
6x66m Back/free
(fins optional)

Main (3x)
1x200m Free swim w paddles (1st 33m fast)
2x66m Br Pull no paddles

3x66m Free (min stroke count)

Masters
200m choice
6x66m Fr- 3 stroke n hold 8 side kick, breath on the first pull w fins
6x133m Free pull (first 33m, 3 pull n glide)
4×66 kick Fr/choice
8×33 Free @ 1:00 @ 85%

Masters II

3x200m Free swim/pull/Swim

Free drill w fins
6x33m Side kick, Recover n rotate after 12 kick
6x33m side kick, lift and decent arm to high elbow for 12 kick n rotate
6x33m Free w slow lift recovery

3x200m Free
6x33m Free- 15 Fast

Masters II
200m Choice
4x66m Drill- 2 pull n hold 6 side kick, breathing on first pull

400m Free – breathing 2/4/6

4x100m Choice stroke (Br/bk)
3x200m Free pull

3×66 Ezy free with high elbow

3x66m Free – 1st 33m stroke count
3x66m Free – every 3 stroke, hold high elbow 10x kicks

2x[66m/133m/200m] Free A2, Rest 15s

3x66m Choice kick
8x66m Choice – 1st 33m fast

3x66m fr/Bk

Masters II
300m (9) swim choice
200m (6) pull choice
100m (3) kick choice

6x66m 33 finger tip drag 33 Free w fins

8x100m @ stroke count first 33m R-15s

3x66m Back/free

Masters II
200m Choice
4x66m drill/swim
10x 15m Fast Free/ 15m ezy

6x133m 1 set swim w paddle, 1 set pull w paddle (min stroke)

10x33m Free fast @ 1:15

Easy 133 back