400 with fins 25 A-OK/ 75 build 300 Pull maintain Stroke count 200 kick "-" 4 x 100 descend to 400 Pace Racing EBSC 25's 300 Pull with...

300 Swim 200 Pull 100 Kick 300 Pull 200 Kick 100 Swim 300 Kick 200 Swim 100 Pull 3 descending turns 3 x dive - break out and flip 3 x 50...

10 X 75 on 1:30 1) Fist/Drill/Swim 2) 25 A-OK/50 build 6 * 50 work to maximize Stroke Count plus time 9 x 25 sprint on 1) 45, 2) 50, 3)...

400 done as 50 A-OK/50 swim 300 with fins 6 kicks off every walls 200 Kick "-" 3 x 100 IM 1) K/S, 2) S/K, 3) swim 3 x 50 descend to 200...

800 IM flow with fins 4 * 100 on 1:25 or 1:35 descend to 400 pace four times thru (3&4 with fins) 5 & glide on 30s, 6s vertical kicking...

300, 3x 100, 3x 50 descend 6 * 25 1)kick accelerations from mid pool, 2) 15 /10, 3) 15 build 10m sprint to great finish 6 x 200 1-3) Pull...

5 x 300-400 on approx 6 min 1) long turns 2) fast turns 3) PBL/PB regular by 50 4) Kick 200 IM/100 or 200 stroke (both "-" split 5) 3 or...

300 3 x 100 IM 1) K/S, 2) S/K, 3) S on 2:00 or 2:20 6 * 100 1) long, 2) strong, 3) high turnover on 2:15 Loosen up or Aerobic 7-800 Pull...

Meet warmup OYO or 400-800, 3 x 100 descend, 4 x 50 1) 15- 25 -10, 2) 15 -25- 10 Dives and speedwork Swim fast at 6:30 6 * 100 best...

800 IM with fins - Fly = 50 kick/25 underwater recovery/25 Swim Back = DA/RA/LA/Swim Breast = swim with dolphin kick Free = 6 kicks 8 *...

4 * 100 with fins on 1:30 or +5 or 10 4 x 100 without on 1:40 30s 3 * 100 with fins on 1:25 3 x 100 without on 1:30 30s 4 * 100 with fins...

400 relaxed (except forearms) FR/Bk by 100 fist/Swim by 50 4 x 50 1) 15 -25- 10 , 2) 15- 25 -10 6 * 50 bk K/Br S on 1:00 3 breakout. 3...

400 swim long with fins 2 * 25 build 300 swim long with fins 300 Pull with paddles 4 * 25 kick accelerations with fins 200 swim long with...

Yesterday's workout but only 4 * 100 onsteda of 5 for those who did not get a chance to do it or you think you can do better or you want...

10 x 75 1) fist/Drill/SWim 2) scull/50 Build OYO until 5:25 speed work encouraged 5 x 100 on 5:00 4 x 50 on 4:00 4 x200 ascend

4 * 50 Bk/Free 200 Free/Back by 100 fist/swim by 50 4 * 50 Bk K/Br Swim 200 silent swimming 300 long pull build 4 x 75 swim descend 300...

400 Maintain stroke count 400 Drill/S/K/Swim 400 increase Stroke rate each 100 4 x 50 descend to 200 Pace 3 descending turns 3 descending...

800 with fins - S/6 kicks/Br or Fly/Swim 3 * 300 descend on 4:20, 4:30...5:00 100-200 off 3 * 300 descend on 4:40-5:30 - every 4th 25...

AM 800 SKPS - longer 600 SKPS - stronger (dif stroke) S could be Dr/S if fly) 2 x 200 at FPP+20 100 off on 2:00 3 x 200 at FPP +10 100...

10 x 200 on 10-20s rest (35 min) 1st 5 super long breathing every 3 if free 2nd 5 faster Pull Swim Pull with paddles Swim with fins Swim...