800 S-K-Dr-S with fins 6 * 75 with paddles 1-3 descend, 4-6 hold 5 * 5-10s strong Vertical kick every 30s 4 * 25 15/10 9 * 300 on 5:00 3...

400-800 long swimming 6 * 50 1-3 descend SC &/or time 4-6 descend to 200 Pace 2-6 * 50 1) 15/25/10, 2) 15/25/10 2-6 * 25 done as 15/10 3...

200 free low SC 200 free/best stroke 200 free -ve split 4x50 best stroke or IM 200 free descend 50’s If racing this weekend 12x25 optimal...

300 Swim on 5:00 4 * 75 kick descend on 1:30 300 Pull on 4:30 4 * 75 swim descend (or Pull breath every 5 if free) on 1:30 300 Kick (200...

250-300 Pull on 5 4 * 75 kick descend on 1:30 300 Swim on 5 4 * 75 descend on 1:20 - If Free Pull & breath every 5 25 min to here 20 min...

800 Flow with fins 5 * 100 IM on 1:50 with flutter kick throughout with fly kick throughout K/S by 25 S/K by 25 swim 4 * 200 (25 RA/50...

4 * 200 descend 3rd 50 kick - no board 6 * 50 from the center of the pool 4 * 25 15/10 12 * 50 best average on 1:30 12 * 25 smooth on 30...

400 Free/Back by 100 fist/swim by 50 300 Pull build 200 IM kick 4 * 50 build and descend down to 200 Pace on 1:15 4 * 25 15/10 8 * 25...

2 * 400 choice 1 with fins, 1 without 300 Pull - decrease Stroke Count throughout 300 Swim - 75 Build to 80%/25 off 300 Kick - (200 IM +...

600 SKP 200 S(4 * 50 descend with fins). 15 min to here 3 * 50 kick descend on 1:10 3 * 50 pull descend on 1:00 3 * 50 S descend on :50....

400 Fr/Bk by 100 fist/Swim by 50 4 * vertical kick 5s off/5s on/10s off/10 s on – 30s rest 4 * 75 descend - 10m off all walls on 1:20 8 *...

800 with fins max 1/2 free min 200m drill 2*thru 300 Pull breath 3-5 if free on 5:00 5 * 50 Kick 1-3 descend on 60 200 IM drill/Swim 3:45...

300 with fins - max 1/2 free on 5 4 * 75 pull descend on 1:20 300 Kick "-" on 6 4 * 75 swim descend on 1:10 300 Pull - every 4th 25 off...

Evil Kick board with partner 50 Free - plank with shoulder taps 50 Breast <--> Squats 50 Back <---> Log rolls 50 Fly <---> Mountain...

10*50 on 50 add a dolphin kick to 5 then reduce from 6-10 maintain similar stroke count 800 IM flow with fins - last 25 of each 200 is...

500 Pull - breath every 3-5 if free 5/4 * 100 descend on 1:30 or 1:45 (count strokes on 1st and 4th 25 300 25 Dr/50 Build - max 2 dif...

800 SKPS - fins for up to 400m 4 * 50 descend on :45 (+5 for non free?) Vertical kicking (5 down/5 up/10 down/10 up/30s recovery) * 3 4 *...

400 with fins K/RA/LA/Swim by 25 300 Pull every 4th 25 off 200 IM kick 4 * 25 15/10 Three times thru all on :40 15m breakout on fast turn...

Option 1 - for Q swimmers approx 1500 choice - stay loose Option 2 600 SKPS 4 * 50 descend to 200 Pace 3 * (breakout, fast turn, fast...

400 Dr/S/K/S by 50 6 * 50 Bk K/Br swim 6 * 50 build into sprint turn and fast 10m 4-6) with fins 4 * 100 IM on 1:45 – 1st 3 with fins...