800 with fins - max 1/2 free swim, min 200 Kick 4*75 1) fist/Drill/Swim, 2) Scull/50 Build 4 * 25 15/10 Finish by 6:25 If returning...

800 SKPS 4 * 50 descend to 200 Pace on 1:00 4 * 75 choice on 1:30 26 minutes to here 4 * 200 Descend - if free get down to something you...

3/400, 2 or 3 * 100 descend long turn, double turn, fast turn at 8:12 8 * 25 on 1:00 1) scull or eggbeater 2) underwater kick (of stroke...

200 Swim 4th 25 Fly or Br 200 Pull - 4th 25 Fly 200 Swim - 4th 25 Fly or Br 200 PBL - 4th 25 kick on PB 50's on 1:10 until 6:25 25 build...

8 * 50 descend SC &/or time - if you max out switch strokes 800 IM 100 Flw/4 * 25 descend Choose Station 1 20 min EMOM 15s sprint kick...

300 Swim on 5 4 * 75 kick descend on 1:30 300 Pull on 5 4 * 75 swim descend on 1:20 300 Kick (200 IM + 100 Choice) on 6:00 4 * 75 Pull...

400 on 7 4*100 Dr/S/K/S by 25 EBSC 25's 4 * 25 15/10 36 * 50 on 1:00 1-18) 2 fast, 1 easy 19-36) 1 fast, 2 easy 6 * 100 on 2:00 75 build...

800 IM flow with fins - feel free to double up on one stroke and skip another 6 * 75 descend in groups of 2 on 1:30, 1:20, then 1:10...

6 * 100 with fins RA/LA/Kick drill/Swim Dive and 2*3 kicks, then 2*4 then 2*5 then 2*6 - faster tempo each time, 1 * back down 300 Pull...

300 max 100 Free on 6:00 3 * 100 IM descend with fins 1) dolphin kick, 2) free kick, 3 choice on 2:30 3 * 50 descend on 1:30 3 * Vertical...

300 Pull on 5:00 4 * 75 swim descend on 1:20 300 Kick on 6:00 - Chloe & Annie PBL with paddles 4 75 Pull descend on 1:20 300 Swim on...

3 * 800 IM flow with fins IM K/S by 25, 50 or 100 Choice of stroke(s) each 200 the same, each 200 gets faster Three times through 50...

800 S/Kick/Drill/S with fins or 600 S/K/P/S 300-400 Fr/Bk by 100 fist swim by 50 3 or 4 * 50 descend to 200 pace 4 * 25 15/10 30 min...

LCM!! 12*75 on 1:20 or 1:30 Swim easy max 66% free 3 jumps of bottom between repeats from bounces to explosive jumps 12*100 on 1:40, 1:50...

200 Choice on 4 32 * 25 Kick 4 on :35 rotating no board, 2 on 25 (Chloe and Annie Swim 4 IM order then 50 fast IM order for 4, choice for...

800 IM with fins - find flow - doesn't have to be IM order ie - fly underwater recovery, Bk RA/LA/DA, Br one smooth big kick per pull, Fr...

200 Choice 6 * 50 descend 1-3 and 4-6 maintain SC 300 Pull 4 * 50 Kick descend - 20 min to here Sprint EBSC 25's 4 * 50 1) 15-25-10, 2)...

300 free 300 pull breathe 3-5-7 by 100 300 non free 300 kick descend 100’s 1-3 Stroke/IM 5x: 100 free or IM /1:30, 1:35 or 1:40 75 stroke...

300, 3*100 IM, 3*50 descend (15 min) 4 * 25 15/10 on 1:00 8 * 25 Fly or Fly Kick on :30 8 * 25 Bk K or Br Swim on :35 8 * 25 Bk K or Br...

800 Choice with fins (15 min 18*50 IM switch 1-3) KIck on 1:00 + 15s rest or all 3 on 3:15 4-6) Pull on :55 + 15s rest or all 3 on 3 7-9)...