100 Kick F/S 4 x 50 25 scull/ 25 catch up f/s @ 1:15 4 x 25 B'Fly @ 40 sec TWICE THROUGH 8 x 25 F/S with parachute F/S @ 45 3 x 200 @ 3:30 3 x 150 @ 3:00 3 x 100 @ 2:00 3 x 50 @ 1min Rep 1) breathe every 5 strokes 2) Paddles / Pullbuoy 3) Max effort for time 2 x 200 backstroke with fins rest 20 WARM DOWN

300 steady freestyle ( Use Snorkel - steady head) 4 x 50's 25 scull/ 25 drill @ 1:20 4 x 25's build pace finish fast F/S @ 40sec 6 x 75's 1) 25 dolphin kick / 50 f/s 2) 25 flutter kick on side / 50 f/s 3) 25 f/s kick 50 swim f/s twice through @ 1:40 4 x 50's IM Order @ 1:10 5 x 200's f/s 1 @ 4:20. 60% 2 @ 4:05 70% 3 @ 3:50 80% 4 @ 3:35 90% 5 @ no time 100% 4 x 50's kick @ 1:25 f/s 6 x 25's with Parachutes @ 1min 100 Back stroke swim down

We all have self doubt, athletes live and breathe it every day. Here is a beautiful video featuring Kobe Bryant about doubt. Very simple but important https://youtube.com/shorts/X0-929Oh4_8?si=vU4cK2Y9ltAadwUA

400 mtrs Warm Up ( broken into 4 x 100's as) 1) 100 Long Catch, heavy push on exit F/s 2) 100 F/s breathe every 5 strokes 3) 100 F?s build pace from Moderate to hard in 25's 4) 100 F/s kick 4 x 25's ( Twice Through) 1 & 2 ) Steady to Fast finish F/s 3) Steady to Fast Backstroke 4) Steady To fast Fly, Straight Arms on the exit, pinky fingers Up 4 x 25's F/s with Small parachutes @ 55sec 4 x 100's @ 2:05 50F/s Breathe every 5 , 25 Back, 25 Sprint F/s 3 x 400's 1) Even Pace @ 7:40 2) Paddles/Pull @ 7:30 3) Negative Split @ 7:20 4 x 100's F/s @ 1:45 8 x 50's Fly 25/Back 25 @ 1:20 4 x 25's Kick @ 45 100 Swim Down