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...

300 Swim back and free with dolphin kick 300 Pull - last 100 PBL 300 IM - drop strokes as needed - build kick twice thru (all on :45) 25...

400 Free/Bk, fist/SWim 3 * 200 (100 build knuckle paddles/50 tight kick/50 S long 4 * 25 (10m, 15m , 20m , 15m fast) 3 dives 2 * 50 1 @...

800 6 Kicks per side Free and back with fins or ?? 600 choice of drill(s) no fins 600 IM pull Fly underwater recovery- Free alternate 25...

800 IM with fins Fly underwater recovery, Back 6 kicks Breast swim with dolphin Kick Free 6 kicks 6 * 50 IM switch 4 * 50 1) 15-25-10, 2)...

300 Pull long 2 breaths/25, break at walls 300 Swim long - same as pull 300 kick build 300 Pull with paddles - each 100 gets stronger 5 *...

400 Free/Back by 100 fist/Swim by 50 300 Pull with knuckle paddles (reg/low/reg) 200 IM k/s by 25 3 times thru on 1:00, 30s, 30s 4 fast...

1/2 hr warm up. 1000-1600m suggested 400-800 long @ loose descending 3-4 * 50-75 Speed work 2-6 * 15-25m Turns and dive 2-4 * 50 long and...

300 Pull on 5:00 4 * 75 kick descend on 1:30 300 Swim on 4:45 4 * 75 Pull descend on 1: 20 300 Kick - each 100 gets faster on 6:40 4 * 75...

4 * 25 glide after 5+ fast kicks 4 * 75 min 4 dolphin kicks off every wall underwater turn - double turn underwater turn - fast turn 800...

300 Choice, 3 * 50 descend 200 choice 4 * 25 - 5 sprint dolphin kicks and max glide Max 15 min to here 40 * 100 16 on 1:50 or 1:45 or ?...

Warm up 5 * 50 descend on 1:00 25 build to a great turn 5 dolphin kicks and glide for distance 3 * 100 IM smooth on 3:00 stretching and...

5 * 400 descend on 7, 6:30, 6, 5:30, fast 12 X 300 (maybe us 3/4 of your 2nd fastest as your fpp) 3 on fpp + 15 1 on fpp 2 on fpp +15 2...

300 Pull on 5:00 4 * 75 kick descend on 1:30 300 Swim on 4:45 4 * 75 Pull descend on 1: 20 300 Kick - each 100 gets faster on 6:40 4 * 75...

4 * 25 glide after 5+ fast kicks 4 * 75 min 4 dolphin kicks off every wall underwater turn - double turn underwater turn - fast turn 800...

300 Choice 3 * 50 descend 200 choice 4 * 25 - 5 sprint dolphin kicks and max glide Max 15 min to here 40 * 100 16 on 1:50 or 1:45 or ? 12...

400 Free/Back by 100 fist/Swim by 50 300 Pull (low/reg/reg with knuckle paddles 200 IM underwater recovery on all strokes 6 * 50 1)...

400 6 kicks per side with fins 3 * 100 IM 1) with flutter kick, 2) with dolphin kick, 3) regular IM kick 200 IM K/S by 25 or 50 4 * 25 1)...

1/2 hr warm up. 1000-1600m 400-800 long @ loose descending 3-4 * 50-75 Speed work 2-6 * 15-25m Turns and dive 2-4 * 50 long and strong...

5 * 400 descend on 7, 6:30, 6, 5:30, fast 12 X 300 (maybe us 3/4 of your 2nd fastest as your fpp) 3 on fpp + 15 1 on fpp 2 on fpp +15 2...