800 swim advancing through from Kick to swim to paddles and/or fins - keep your stroke count low 4 * 50 Descend Stroke count and/or time...

600 SKPS, 6 x 50 1) 15- 25 -10, 2) 15 -25- 10 3 * 200 with increasing intensity 1) 50 free/50 stroke 2) 75 -25- 50 -25- 25 3) stroke...

300, 2x100, 3x50 descend 8x100 on 1:50 1) 75 build and flip into fast fly or Breast 2) 75 Build and flip into 15m underwater kick on back...

First 1/2 hour - get through the 500&300 so you can take your time on the walkbacks 500 with fins done as: 25 RA/25 LA/50 Swim/25 Kick...

With fin 400 Flow, 3*10 fast vertical dolphin kicks every 40s 400 RA/LA/Build/K by 50, 2 & 5& glide on 1:00 400 IM K/S/Dr/S, 2 * 25 fast...

Starting at 6;00 or 6:30 lanes 0-5 and shallow 800 IM with fins - 100 flow/50 swim/50 build kick 600 pull paddles optional (every 3rd 25...

800 IM Flow with fins 4 * 100 pull descend 4 * 75 kick descend 4 * 50 1) 15- 25 -10, 2) 15 -25- 10 35 min to here 4 x 50 at distance pace...

600 Pull 6 * 100 1-3 descend, 4-6 Descend with fins 400 IM K/S/Drill/S 1/2 hour to here 6 * 25 1) long, 2) speed drills A/ Breast (twice...

600-800 Choice 3 * 200 kick descend on 4:30 10 * 75 on 1:10 - start by 7:00 1-2) Pull gets faster each time 3-4) Long swim 8 * 25 on 1:00...

800 75free/25 IMO with fins  4x200 pull Dec 3:30  5x200 kick on 5  1-4) Dec to fast #5 blast with fins  8x200 15-30sr 1-2) 150 free...

300 Pull breathing every 3/5 if free on 5 200 IM kick on 4 100 IM 8/10/1/6 kicks off wall on 2 300 Pull with paddles on 5 4 * 50 descend...

OYO until 8:30 1hour to race 600m fast 6 * 100 3 * 200 or choose your own adventure - max 8 repeats

800 SKPS Pool activation until 3:30 - speed drills 8 min 4x8x25 all out on :50 (2 min between rounds 1st round Kick 2nd round Pull 3rd...

300, 3x100, 3x50 descend 6x25 1-2) 5 and glide, 3-4) 15/10, 5-6) build kick and sprint 6x25 1-2) build kick and sprint, 3-4) 15/10, 5-6)...

600 with fins - 75 Choice/25 Br or Fly with underwater recovery or DA back 4 x 75 Pull descend 4 x 50 Kick descend 6 x build kick and...

400 Pull - every 4th 25 Fly or Breast 300 50 Swim/25 K - 25 K gets faster each time 4 * 100 IM 1) K/S, 2) Dr/S, 3) Swim/Kick 4) Swim...

400 Fr/Bk by 100 fist/swim by 50 10 x 100 on 1:50 Swim Kick up/down on 10s rest 4 x 5 and glide on :45 2 * build kick and sprint with...

600 with fins 200 Swim/100 (RA/LA/50 6K's or Br or Fly) 4 x 200 with bridges descend to PB + 20-30 on 4:00 4 descending turns 4 x 50 1)...

300 Pull on 5 4 * 75 kick descend on 1:30 300 Swim on 4:30 4 * 75 Pull descend - maintain SC - paddles optl'l on 1:20 300 Kick (200...

at 0 min 8 * 75 1) fist/long swim/build, 2) kick no board/50 build on 1:30 at 12 min 3 * 100 descend to 400 pace on 2:00 at 18:00 min 4 *...