400 choice 4 * 100 descend 200 choice 4 * 25 on 1:00 (15 sprint 10 long) 10 * 100 (pace plus faster time plus slowest time) 200 Choice 4...

4 * 200 on 4:00 1) 2,3,4,5 dolphin kicks off wall by 50 2) no free 3) 25/75/25/75 IM Pull 4) work turns 4 * 50 descend to 200 pace on...

400 Free back by 100, fist swim by 50 600 with fins max 1/2 free - 4 dolphin kicks off every wall 3 * 100 IM 1) with free kick, 2) with...

10 * 75 1) fist/drill/swim, 2) 25 scull/50 Build on 1:30 10 * 50 on 1:10 1-4) descend to 200 Pace 5-7) descend to 200 Pace 8) easy 9)...

400 Pull long and slow - breath every 3/5 300 Kick (200 IM/100 choice) 200 "negative split" and maintain stroke count 6 * 10 kicks...

300 Pull - max 100 Free 200 IM kick 3 * 50 descend to 200 pace At 6:15 4 * 25 on 1:00 15 sprint/10 long 2 tiger sprints ↔ 4 * 15m...

9 * 100 1) PBL on 2 2) 50 Kick on PB/25 Pull/25 Swim on 1:50 3) 75 Build/25 Pull Long on 1:40 5 descending turns 15 * 15m sprint no...

600 Pull breathing every 5 on 11:00 300 IM Kick (200/100) on 6:30 6 * 50 1) 12.5/25/12.5 2) 12.5/25/12.5 on 1:00 20 * 100 on 1:50 5 fly...

Oct 9 AM 400 Fr/Bk by 100, fist/swim by 50 400 6 Kick switch (200 with fins) 300 Kick (200 IM/100 IM) 3 * 200 10s drops to pb + 20-30s 8...

250-300 Pull on 5:00 1at and last 25 PBL 6 * 75 on 1:20 1st turn underwater, 2nd turn fast 4 * 50 on 1:00 1) build, 2) sprint 15m...

6 * 100 on 1:45 1st turn underwater, 2nd turn fast, 3rd turn flip into 15m underwater 15m underwater gets faster to #3 then hold all out...

300, 3 * 100, EBSC 25’s, 3 * 50 descend 4 * 25 on :45 with 6 underwater fast dolphin kicks in the middle of the pool 6 * 50 on 45 1...

800 IM with fins Fly Kick, Back 6K switch, Breast swim with dolphin Kick, Fr 6K switch 4 * 50 Back K/Breast Swim descend on 1:00 12 * 25...

300 Pull (middle 100 PBL), 4 * 100 IM, 4 * 50 descend 4 * 50 1) 15-25-10, 2) 15-25-10 12 * 25 IM order (kinda) on :40 no free and at...

300 Pull 100 Free/100 Back/100 Choice on 5:30 6 * 50 with fins on :50 Back Kick/Breast swim with a dolphin kick by 25 6 * 25 on 45 start...

400 Back 6 Kick switch 400 Free 6 Kick switch - one with fins one without 300 IM Kick (200 IM/100 IM) 300 100 breath every 5, 100 PBL,...

5:45 check in - can we be in the water for 6:00?? 10 * 75 on 1:20 1) fist/Drill/Swim 2) scull/50 build 9 * 100 1) 100 PBL 2) 50 RA/50...

3:45-6 – check in at 3:30 or close to it 800 IM Fly = Kick with fins, Bk = 150 6 Kicks per side build/50 Swim Br = no fins...

3:30entrance, 3:45 start Mon Oct 25 Warm up 400 IM Fly = K/S by 25, Back = Swim – long turns, BR = 2K1P, Free = Fast turns 800 IM with...

Oct 23 am – tight times lines (2750m in 50 mins) 0 min mark 8 * 50 Choice on :50 – max ½ free 1:20 rest & put on fins 8 min mark 10 * 75...