KBM 6:30-7:30 Meet Warmup minimum 1500 - include 4 fast turns 2 fast 50's or 100 at 200 Pace QUEENS 6:00-7:30 400 Choice at 6:07 6 * 50...

KBM (3:30-4:30) 300 Pull 4 * 75 Kick descend 300 Swim 4 * 75 Pull descend (paddles?) 300 Kick (200 IM, 100 Choice build) 4 * 75 swim...

800 SKDrS with fins 4 * 200 on 4 - descend to PB+10-15s 4 * 25 15/10 4* 25 - Speed drills of your choice on 2:00 if you can finish by...

400 build and maintain SC on 7:00 4 * 75 descend on 1:15 - use this to help set a time below 4 * 50 1) 15-25-10, 2) 15-25-10 Once through...

400 build and maintain SC on 7:00 4 * 75 descend on 1:15 4 * 50 1) 15-25-10, 2) 15-25-10 Three times thru, pace = 75 fpp 2 * 75, 1 * 50 3...

400 Free/Back by 100 fist/SWim by 50 300 Pull breathing every 3/5 when free - every 4th 25 Fly or Breast 200 Kick "-" 100 IM 9 * 50 1)...

8 * 75 on 1:30 1) fist/drill/swim 2) scull/50 build 300 Pull every 4th 25 fly or breast 200 Kick - 3rd 50 sprint 3 * 50 descend to 200...

300, 3 * 100 IM , 3 * 50 descend kick (14 min) 3 * 2 min vertical kick 1:00 rest 20s easy/10 sec fast easy = hands on chest/ fast =...

2 * 200 descend with fins - Choice but... arms underwater throughout ie underwater recovery, 3 * 200 descend kick - fast 5m in and out 4...

300 Pull on 5 4 * 75 kick descend on 1:30 300 S of 4:30 4 * 75 Pull descend on 1:20 300 K (200 IM/100 Choice) on 6 4 * 75 Swim descend on...

800 SKPS 400 Pull breath every 3/5 if free 2 *200 kick descend - 1/2 hour to here 12 * 75 with fins (2 on fpp+10, 1 * fpp)* 2 (1 pn...

5 * 200 IM with fins - #2 and #4 with snorkel (Bk replaced by Br or Fly) Fly = underwater recovery Bk = 3/2/1 Br= 1 dolphin kick per...

1-3 * 400 SKDrS with fins 3 * 200 Pull descend 4 * 75 Kick (build and descend) 6 * 100 smooth on 1:45 sprint underwater K off last wall...

8 * 75 1) fist/drill/Swim 2) Scull/Build 5 * 250-300 on 4:45 1) long turns 2) fast turns 3) Kick with fins 4) Pull with paddles 5) Swim...

Sprint 300, 3 * 100, 3 * 50 descend 8 * 25 with fins 1-4) build on :45 5-8) sprint on 1:00 200 Pull with paddles 6 * 50 20m sprint from...

400 (50 SA/50 dr/100 sw) 200 fins Kick no board (U/W focus) on 3:30 6x50 pull desc. SC and/or time on 1:00 4 * 25 (5, 10, 15, 20m sprint)...

600 choice 2 * 400 S/P/PBL/PBL with paddles 3 * 50 descend 30 min to here twice thru 2 * 50 on 1:15 (1) 15-25-10, 2 * 25 on 1:00 1)...

6 * 300 on approx 5 smooth with a slight natural descend (except 4) 1) smooth swim - fins optional 2) add paddles 3) add PB take off...

Warmup 10 * 75 1) Fist/Drill/Swim, 2) Scull 50 build on 1:20 or 1:30 (8) 400 Free back by100 6Kicks/Swim by 50 4 * 100 descend (#3 at 800...

400 Free/Back by 100 fist/Swim by 50 300 Pull with paddles every 4th 25 off stroke 200 build kick with fins 8 * 75 on 1:30 1) RA with...