20 * 50 Pull 1-6) Free 2 Pull, 2 drill with PB, 2 PBL on :55 7-10) Bk/Br on 1:00 4 * 200 descend with fins on 3:00 1) strong legs...

400 Free/Back by 100 fist/Swim by 50 3 * 100 IM 1) K/S 2) S/K 3) Swim 6 * 75 Pull 1) 50 Back/25 Breast, 2) 25 Back/50 Breast 4 * 50 with...

15 min OYO - minimum 800m, no fins last 400m Start reminders - look at front of block, hips up, tight back, back leg to fron leg push,...

800 IM flow with fins EBSC 25's 6 * 200 IM on 4:00 K/S/Dr/S - can drop 2 strokes Choose from 30 * 25 fly on :30 Swim and/or Swim with...

300 choice with fins 3 * 50 descend (breath every 3 if free 200 IM K/S/P/S by 50 4 * 25 1) 5&glide, 2) 10 /15. 15 minutes to here 2-4...

300 Choice 300 Kick - redline 300 Pull - build 2 or 4 * 50 first 15, last 10m fast 30 * 50 from dive on 2:30 (1-3 descend then Equal to...

10/9*150 on 2:45/3:00 1) long 2) middle 50 fast kick 3)&4) IM drop a stroke 5) Strong kick with fins - Build arms Double up/Double down...

12 * 75 on 1:30 – bobs when stopping in middle alternate 5 easy, then 3 explosiongs 12 x 100 50 build stroke/aggressive turn and swim...

400 Pull with paddles breathing very 3/5 by length 300 Kick 50 build stroke A/25 stroke B gets faster 1-4 200 IM Kick/Swim by 25 4 * 25...

8 x 100 1) slow with paddles on 2:00 2) 100 descend IM or best stroke on 1:45 4 x 15/10 on 1:00 100 long on 2:00 4 x build kick to full...

16 * 100 with fins 1) K/S on 1:40 2) S on 1:30 Circuits A/ 3 * 400 Bridges descend on approx PB + 45 B/ 20 * 25 at 100 pace on :50 -...

1500 done as 3X(S/K/P/Drill/S by 100) 800 4 * 200 on 30s rest IM order choose 1 stroke drill, 1 kick, 1PBL, 1 swim 4 * 100 or descend to...

400 choice on 8:00 8 * 100 on 1:45 done as: 1-4) descend to 400 Pace, 30s 5-8) with fins fast and smooth - mix it up 3 starts, 200 Drill...

12 * 75 4 on 1:30, 4 on 1:25, 4 on 1:20 1) fist/drill/Swim 2) 25 scull/50 Build 3) Pull 50 Back/25 Breast 4) Pull 25 Back/50 Breast 8 *...

400 choice 300 as 200IM/100IM 4x50 Dec to p200 1:00 4x25 -15/10 1:00 Review turns 16x50 3smooth/1fast 1:00 - 2 min- 12x50 2 smooth/1fast...

800 IM flow with fins 8 * 25 fly on :30 6 * 100 Back 25 RA/25 LA/ 50 Build on 1:45 6 * 75 Br 1) 3K1P/2K1P/Swim, 2) 25 scull/50 Build on...

300 Pull breathing every 5 200 Swim breathing every 3 if free 100 kick on PB (snorkel opt'l) 300 Swim (200 IM + 100 IM) 200 kick "-" 100...

400 Pull every 4th 25 breast 300 Kick (IM + stroke) 4 * 50 descend to 200 pace 4 * 25 sprint from dive/ 25 easy (1/2 s descends) 4 x (8 x...

300, 2 x 100 IM, 2 x 50 descend to 200 pace 4 * 50 1) 15- 25 -10, 2) 15 -25- 10 6 * 25 1) 20m , 2) 25m, 3) 30m 4 * 50 with fins on 1:00...

18 X 150 with fins 1-2) Swim on 2:00 3-4) S/K/S non free on 2:10 5-6) K on 2:20 if 10s rest for most repeats drop pace time by 5 for...