300, 2 x 100 IM, 4 x 50 descend 20 min Station1 1 5 by 200 on 3;30 (free or 4:00 (4) 1-3 descend then hold under bridges Station 2 3 by...

10 x 75 on 1:20 1) fist/drill/Swim 2) 25 scull/50 Build 3 x 3 dolphin kicks, 1 stroke cycle, filp and sprint back to wall 400 with fins -...

800 SKPS 6 * 100 1-3 descend stroke A on1:50 4-6 descend stroke Bon 1:40 4 x 50 1) 15- 25 -10, 1) 15 -25- 10 Free Working on catch 3 x...

300 Swim on 5:00 6 x 50 Pull descend on :50 250-300 KIck (200 IM/50 or 100 strong choice) on 6:00 6 * 50 swim descend 1-3 on 50 300 Pull...

300, 2 x 100 IM, 3 x 50 descend (done by 6:15) 5 * 200 on 4:00 Dr/S/K/S by 50 Descend (Kick is always strong) or Fly/Bk swim by 25 Br...

Queens test set #1 20 min choice 4 * 50 descend 2 waves of 10 * 100 (Score = Pace + fastest + slowest 8 minute break to warm down and...

400 Free/Back by 100 fist/Swim by 50 600 with fins max 1/2 free - 4 dolphin kicks off every wall 3 x 100 IM 1) with flutter kick 2) with...

Brief Chat 2 x 800 1) with fins done as: Fly underwater/Back 6 kicks/Br with Dolphin Kick/Free 6 kicks/side 2) SKPS adjust as needed to...

600 IM flow with fins - build legs throughout the 600 600 fist/A-OK/Swim by 50, Free/Back by 150 At 6:25 4 * 100 kick descend 50...

2 x 800 1) with fins done as: Fly underwater/Back 6 kicks/Br with Dolphin Kick/Free 6 kicks/side 2) SKPS adjust as needed to be done in...

400 with fins 25 A-OK/ 75 build 300 Pull maintain Stroke count 200 kick "-" 4 x 100 descend to 400 Pace Racing EBSC 25's 300 Pull with...

300 Swim 200 Pull 100 Kick 300 Pull 200 Kick 100 Swim 300 Kick 200 Swim 100 Pull 3 descending turns 3 x dive - break out and flip 3 x 50...

10 X 75 on 1:30 1) Fist/Drill/Swim 2) 25 A-OK/50 build 6 * 50 work to maximize Stroke Count plus time 9 x 25 sprint on 1) 45, 2) 50, 3)...

400 done as 50 A-OK/50 swim 300 with fins 6 kicks off every walls 200 Kick "-" 3 x 100 IM 1) K/S, 2) S/K, 3) swim 3 x 50 descend to 200...

800 IM flow with fins 4 * 100 on 1:25 or 1:35 descend to 400 pace four times thru (3&4 with fins) 5 & glide on 30s, 6s vertical kicking...

300, 3x 100, 3x 50 descend 6 * 25 1)kick accelerations from mid pool, 2) 15 /10, 3) 15 build 10m sprint to great finish 6 x 200 1-3) Pull...

5 x 300-400 on approx 6 min 1) long turns 2) fast turns 3) PBL/PB regular by 50 4) Kick 200 IM/100 or 200 stroke (both "-" split 5) 3 or...

300 3 x 100 IM 1) K/S, 2) S/K, 3) S on 2:00 or 2:20 6 * 100 1) long, 2) strong, 3) high turnover on 2:15 Loosen up or Aerobic 7-800 Pull...

Meet warmup OYO or 400-800, 3 x 100 descend, 4 x 50 1) 15- 25 -10, 2) 15 -25- 10 Dives and speedwork Swim fast at 6:30 6 * 100 best...

800 IM with fins - Fly = 50 kick/25 underwater recovery/25 Swim Back = DA/RA/LA/Swim Breast = swim with dolphin kick Free = 6 kicks 8 *...