800 IM flow with fins (min 100m/stroke) 3 * 100 approx 20s rest 4 * 50 1) 15-25-10, 2) 15-25-10 6 * 25 1) 3&glide, 2) 4&glide/4 swim/4...

15*50 1-5 on 1:00 max 2 free 6-9) K/S, S/K on :55 10-12) IM Switch on :50 13-14) Swim on :45 15) Fly Relay takeover and Start turn finish...

Choose 3 of 300 Breast (2K1P/3K1P/2K1P/Swim by 25) 400 Free Pull dog Paddle/Pull long/50 6 Kicks/side onto Swim 400 Back Dolphin kick,...

400 Free/Back by 100 fist/swim by 50 300 Pull build - knuckle paddles if using 200 IM with fins 4 * 50 build and descend down to 200 Pace...

800 Flow with fins 9 * 50 IM switch - powerful kick in and out of walls 3 * 25 from blocks - easy speed to 20m 4 * 25 15/10 8 * 100 on...

3 * 300 Build and "-" on 5:30 or 6:00 - could be pull and/or snorkel - no paddles 6 * 50 K 1-3 descend stroke A, 4-6 descend stroke B 5...

20 *25 - at least 8 non free 4 on 30, 2 on :25 3 on 30, 3 on :25 2 on 30, 2 on :20 1 on 30, 3 on :20 300 Pull, 200 IM Kick, 4 * 25 on :45...

1st 1/2 hr 8 * 75 1) fist/drill/Swim 2) scull/build Twice thru all on 1:00 37.5 build 2 * 25 from center 50 from center 12.5 sprint to...

600 Choice 6 * 100 50 Stroke B/50 Stroke A build/oprn turn/strong 4 * 50 descend to P200 6 * 5 in/10 out 1&2) out = 5&glide 3&4) fast...

300 Pull 75 stroke A/25 Stroke B - very long 200 IM kick 300 with fins <--> 200 Swim build <--> 100 (4 * 25) with chutes 4 * 25 1) 5 &...

10*75 1) fist/dr/swim, 2) scull/50 build on 1:30 4 * 25 1) 5&glide, 2) 5/swim/5 glide, 3)&4 15/10 4 * 50 25 build into sprint turn...

400, 4*100 IM or best stroke, 4 * 50 descend 8 * 25 smooth underwater 5&glide 5&swim&underwater into flip 5m out 5&swim&underwater into...

800 IM Flow with fins (min 100m of each atroke) 600 IM flow (min three strokes - stronger/no fins 400 IM flow with fins - speedy - 30 min...

20 * 25 on :35 - stroke hygiene!! 1-3) smooth free 4-6) 7) build 8) strong 9) 5 and glide 10) 15/10 4 * 50 1) 15-25-10, 2) 15-25-10 300...

800 with fins RA/LA/Drill/Swim - not all free 4 * 75 descend to 200 pace on 1:30 4 * 50 descend (#3 at 200 pace 4 * 25 15/10 Broken 200...

8 * 50 1-3 descend SC and/or time 3 times thru 200 IM kick descend 200 Pull every 4th 25 off descend 100 IM - 1) dolph, 2) flutter, 3)...

10 * 75 on 1:30 1) Fist/Drill/Swim 2) Scull/50 build 3 * 100 descend to 400 pace on 1:45 45s rest 3 * 50 descend to 200 Pace 30s rest 8 *...

400 Pull smooth - breathing every 3 Paddles can be worn for all or some if knuckles over top 600 IM flow with fins - skip a stroke 12*25...

800 IM flow with fins Four times through on 8:00 200 Pull long - 150 build/last 50 PBL right into 100 kick get faster every time right...

400 Free back by 100 fist/swim by 50 - with fins 300 Pull 1st 200 with knuckle paddles 3 * 100 IM - 1) with dolphin kick, 2) with flutter...