800 with fins Swim/Kick/Drill/Swim 600 Pull Breathing every 3/5 if free. (do not change at the wall 400 IM Kick - could drop a stroke...

300, 2 * 100 IM, 4 * 50 descend three rounds - last round with fins 75 long on 1:20 75 build on 1:10 50 sprint on 1:00 75 long on 1:20 75...

10 * 25 or :40 1) 5 press ups/ 5 underwater kicks/5 strokes fly - Kick underwater to finish 2) 6 kicks on wall. 6 undewater kicks 3...

800-1000 with fins every 4th 25 alternate streamline kick and fly or breast on 16:00 3 * 200 descend on 3:30 10 min OYO - include a bit...

300, 3 * 100 IM, 4 * 50 descend 10 * triangle - 6 kicks, at 10s descending sprint to far wall return 1) underwater kick decsend, 2) 15m...

300 Pull Build 300 IM K (200 IM/then fast 100IM) 11:00 to here 6 * 50 IM switch on :55 or 1:00 1) Fly/Bk 2) Bk/Br 3) Br/Free 4 * 25 on...

400, 4 * 100, 4 * 50 descend (20 minutes) 6 * 50 on 1:15 1) 15/25/10, 2) 15/25/10 2 waves of test set with 10 minute warm up and warm...

800 with fins "-" 600 with paddles (snorkels and PB opt'l) 400 IM - drill or Kick 1 stroke, swim 1 stroke fast - 30 minutes to here 5 *...

AM 300-350 with fins on 5:00 4 * 75 50 Bk K/ 25 Br S or 25/50 on 1:30 300 Pull - every 4th 25 fly or Breast on 5:00 4 * 75 Kick descend...

Partner warmup (15 min) 4 times thru (8 50's swim for each partner) Hollow rocks<--> fly Seated kicks <--) Back Squats <--> Breast Push...

Gentle Aerobic work 800 with fins - every 4th 50 something different 3 * (375 or 400 or 375/375/400) descend on 5:45 12 * 50 Kick 1-4...

Morning practice 400 change equipment and reduce SC by 100 400 as above - dif stroke 300 IM K (200 + 100) 4 * 75 - first turn long, 2nd...

12 * 50 (descend by round) 1) Pull on 1:00 2) Drill with PB 1:10 3) Swim on 50 4) Drill on 1:00 400 Pull 3rd 100 PBL 200 KIck "-" 300...

5 * 200 with fins on 3:30 If free or back 1) 6 kicks 2) RA 3) LA 4) 6 kicks 5) swim If Fly or breast choice - could be 150 or 175 4 * 50...

300 Swim 4 * 75 pull descend 6 * 50 K 1-3 descend the 4-6 descend - dif stroke 4 * 50 1)15-25-10 2) 15-25-10 25 min to here 2 * 150 on...

5-6 * 50 K no board/Swim (K= build and descend/Swim is always long 800 Swim/Kick/Drill/Swim with fins 6 * 25 build to 10m & flip, big to...

KBM HP 6-6:30 Shallow end warmup and then some turn work 6:30-6:40 relax, mobility, 6:40-7:00 Meet style warmup 7:00-7:30 fast swimming...

12 * 200 1) Swim on 3:30 2) Pull on 3:30 3) Kick on 4:00 4) Swim with fins on 3:00 5-8) repeat 1-4 with a slight build 9) Swim with the...

300 Swim or Pull 4 * 75 1) Fly/Bk/Br, 2) Bk/Br/Fr on 1:30 4 * 50 on 1:00 1) 25/25/10, 2) 15/25/10 200 super smooth with fins. - 20 min to...

300, 2 * 100 IM, 4 * 75 descend on 1:20 4 * 25 15/10 20 min to here 16 * 50 on 1:30 First 10 50's are all the same stroke, last 6...