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...

6 * 100 IM on 2:05 for # 1 then drop 5 sec each 1 1) dr 2) K/S 3) S/K 4) swim with dolphin kick throughout 5) swim with flutter kick...

200 Long Pull or Swim 4 * 50 Kick descend 200 Swim with build kick 4 * 50 S descend 4 * 25 15/10. 20 min to here 36 * 50 on 1:00 or 30...

400 free back by 100 (fist/s by 50) 300 IM dr/knob/s 200 neg split 100 build kick 4x50 - 15/25/10 on 1:00 12x150 free (some JP do 125’s)...

800 SKPS 300 Strong on 5:30 6 * 50 1 fast, 5 long on :50 300 Include 250 Strong 6 * 50 1 fast 2 easy on 1:00 300 Include 200 Strong on...

400 Fr/Bk by 100, Drill/Swim by 50 2 * 300 Pull - breathing every 3 (including walls) #2 - faster 3 * 200 kick descend on 4:00 or 4:15...

300 Choice 3 * 200 kick descend on 4:20* Breast stroke kick later (be aware of your knees 4 * 50 1) 15/25/10, 2) 15/25/10 A/ Breast 6/5 *...

250-300 Choice 3 * 100 Kick descend 6 * 50 IM Switch with fast turns - 20 min Circuit 1 - Cords Circuit 2 - Free Pull Circuit 3 - KIck set

8 * 50 descend stroke count or time on 1:00 8 * 100 (75 - build tempo/5s/25 sprint) on 2:00 1) Pull with paddles, 2) swim 1st 4 @ 90%...

400 Pull 3 * 100 descend to just off "200 Pace" 4 * 10s vertical kick into 15/10 on 1:00 10/9 or 8 * 175 on 3:30, 3:45 or 4 1-4 descend...

8 * 50 descend stroke count or time on 1:00 8 * 100 (75 - build tempo/5s/25 sprint) on 2:00 1) Pull with paddles, 2) swim 1st 4 @ 90%...

400 Free back by 100 fist/swim by 50 3 * 200 kick descend on 5:00 4 * 25 15/10 5 * 50 or 10 * 100 test set 32 * 25 kick on :35 cycle...

300 Pull breathing every 3 on 5:00 4 * 75 Swim descend on 1:20 300 Kick (200 IM/100 IM) on 5:40 (250?) 4 * 75 PBL - descend on 1:15 300...

4 * 300-400m - approx 5 min efforts with 30-60s rest between your choice effort should increase throughout 5 * through vertical kicking...

Quick chat 300 3 * 100 3 * 50 descend 4 * 25 (15 sprint/25 long) OYO until 6:40 2 waves of 10 * 100 Score = Pace time + fastest repeat +...

600-800 IM done as K/Swim/K/Swim by 150-200 400 Pull every 4th 25 Breast or Fly 400 done as build 75 swim/25 fast kick 6 rounds of 4 * 25...

300 Swim on 5:00 4 * 75 kick descend on 1:30 (or 1:45 3 * 75 + 25 to get back on pace 300 Pull on 4:45 4 * 75 swim descend on 1:20...

3 * 3*500-600 on 15s rest between repeat, 3-5 min between rounds Take your time - no rush Round 1 - very long 1) S every 4th 25 KnoB 2)...

800 SKPS 300 K done as 200 IM/100 IM 2-300 Choice 4 * 50 1) 15-25-10, 2) 15-25-10 OYO until 3:10 5 * 50 in 5 waves of 1:00 400 Pull -...

20 min 250-300 Pull (max 1/2 free) - very long 150-200 Kick - get faster throughout 3 or 4 * 100 IM 1) Kick/Swim 2) Swim/Kick 3-4) swim...