6 * 75 on 1:30 1) fist/Drill/Swim 2) 2 Scull/50 Build 2 * 800 IM with fins 1) K/Dr/Swim with dolphin K/Swim by 100 2) K/S by 50 (take off...

300, 3 * 100 IM, 4 * 50 1) 15-25-10, 2) 15-25-10 Circuits 1) Dives 2) In partners (Shallow end) Hollow rocks <--> 50 Fly <--> Walk outs...

300 Swim on 5:00 4 * 75 Pull descend on 1:30 300 Pull on 4:30 4 * 75 swim descend on 1:15 300 Kick done as 200 IM/100 IM on 6:00 4 * 75...

6 * 75 1) Back Kick/Breast Swim/Free on 1:30 2) Dolphin kick/Back Swim/BReat swim 4 * 50 swim with fins descend to 50 PB 4 * 20m sprint...

Warmup 16x25 3 on :35/1 on :45 3 on :30/1 on :45 3 on :25/1 on :45 3 on :20/1 on :45 right into 200 Pull with paddles on 4 6 * 50 1-3...

10 * 75 on 1:30 1) fist/Drill/Swim 2) scull/50 Build 8 * 250 IM wheel 25 Fly Kick/50 Back S/75 Br 2K1P/100 Free Swim 50 Fly Kick/75 Back...

400 free/Back by 100 fist/swim by 50 300 Pull 200 with paddles and fins 100K 5, 10, 15, 20m sprint by length 8 * 25 on 1:00 ( 6 fast V...

800 IM with fins Fly=K Bk= 6Kicks/Swim Br = swim with a dolphin kick Fr = build swim 3 * 50 descend 4 * 25 15/10 3 * 400 descend on 5:20,...

400 free fins smooth focus on entering shoulder width 300 IM 50k/25s 200 build kick 6x50 - 15-25-10 1:10 8x25 15-10 :45 3x100 on 2:00 dec...

400 with fins DRill/50 build swim into 25 Kick (kick gets faster each time) 300 KIck done as 200 IM/100 IM 200 build pull breathing every...

16 * 50 4 swim with fins on :50 4 swim on :55 4 pull on 1:00 4 kick on 1:05 3 * 50 fast pull with paddles on 1:00 200 kick smooth descend...

Morning 800 SKDrS with fins 4 * 50 1) 15-25-10 2) 15-25-10 4 * 25 15/10 2 * 150 for "practice" 6 * 150 on (#2 approx 10s under pace?)...

200 Choice 4 * 25 done as 15 fast/10 long with a small descend on the 15m fast (93, 95, 97, 100 % speed) 50's on 1:01 - always back by...

3 * 50 on 55 150-200 pull on 3:30 3 * 50 kick descend on 1:05 100 descend swim Circuit 1 - Dives Circuit 2 (6 times through on 2.5 min...

300, 3 * 100 IM, 3 * 50 descend to 200 pace 6 breakouts - 2 stroke cycles - do not exaggerate underwater work 2 push 2 dive from side 2...

600 s/k/p/s by 150 300 IM dr/knob/a 4x50 15/25/10 4x25 kick build 3x200 free 2:40/2:50/3:00 descend 200 IM or stroke 3:00/3:10/3:20...

AM 300, 3 * 100, 3 * 50 descend 4 * 25 on 1:00 15m sprint/10m long 5 * 200 4 descend on 3:50 extra 40s then fast #5 on 4:00 - all swim if...

800 Swim with fins 1st 25 of every 100 12m underwater last 25 of every 100 Fly or Breast with dolphin kick 4 * 200 Kick on 4:10 1) smooth...

300 choice swim 200 choice kick descend 50’s 1-4 100 IM Your choice of: Stroke: 4x: 250 Fr /5:00 200 Fr/stroke d1-4 /3:30 or 3:45 150...

4 * 200 IM - finish and ready to start next set by 8:20 1) K/S by 50 2) Dr/S by 50 3) S/K 4) Swim If not done yesterday twice through on...