75 minutes (2500-2700m) 300 6 * 75 1-3 descend on 1:30 4-6 hold 200 Pace 4 * 25 (15/10) 400 - 600 Choice 4 fast turns 2 fast breakouts 4...

300 Choice 10/8 * 75 on 1:10 or 1:20 - with fins 1) fist/6 kicks/Swim 2) 25 scull/50 build 8 * 25 strong off stroke on :35 400 done as 4...

200 Pull 4 or 5 * 50 Kick descend 200 Swim 4 or 5 * 50 Pull descend 200 kick - sprint 5m in and out of walls 4 or 5 * 50 swim descend to...

10 * 75 1) fist/drill/Swim 2) scull/50 Build three times thru 200 Board touch with paddles no straps on 3:30 or Back 12.5 meters kick off...

min 1000 m choice include 4*50 1) 15-25-10, 2) 15-25-10 at 7:55 8 * 25 fly or breast or kick no board on :45 200 choice 8 * 50 best...

300 çhoice 3 * 100 strong 3rd 25 3 * 50 Descend 8 * 15/10 on 1:00 1-4 Stroke B 5-8 Stroke A 400 6 kicks with fins 8 * 25 sprint with fins...

1000 with fins max 500 Free, max 200 kick 8 * 75 kick descend 1-4 on 1:40 1000 done as 200 swim, 200 Pull, 200 Paddles & PB, 200 Paddles...

Warmup of your choice (min 1500m) 200-300m of sprinting Your choice of distances and ctrokes - all from the blocks X * 50 warmdown -...

800 SKPS 2 or 4 * 25 (15/10) 4 * 50 @ 200 Pace or 3 * 100 @ 400 Pace 2 * 25 15/10 30-35 minutes to get three times thru 1 * speed drill...

5 * 200 on on approx PB + 45 Descend to PB + 10-15 - ask before doing free again. 6 or 4 * 25 15/10 4 * 50 1) 15-25-10, 2) 15-25-10 4 *...

10 * 75 1) fist/Drill/Swim 2) Scull/50 build 5 * 400 descend to PB+10-15 5-10s drops on 5:15, 5:30, 6 10 * 25 sprint kick underwater on...

11/10 * 200 1-4) pull or Swim - descend without big increases in SC 3:30 or 4 5-7) 3rd 50 fast kick that gets faster on 3:20 or 3:40 8)...

800 with fins Free/Back by 200 6Kicks/Swim by 100 5 * 200 IM on 4:00, 3:45, 3:45, 4:00, 4:00 1) kick 2) kick/swim by 25 on 3) Swim/Kick...

3 * 800 - (45 minutes) 1) SKPS 2) Choice no free 3) 2 identical 400's on :30s rest - 2nd one faster (10-20s) 10 * 100 on 1:45 (Swim/Kick)...

3 * 400 descend on 7:00 3 * 200 100-150 Kick on 4:00 - get gets faster each time 3 * 100 IM (8/10/1/6 Kicks off each wall) 4 * 50 1)...

10 * 75 on 1:20 1) fist/drill/swim 2) scull/50 Build 8 * 75 on 1:15 1) double turn then fast turn 2) underwater turn then waterfall turn...

12 * 200 descend in groups of 3 and throughout 30s between groups of 3 1-3) Choice on 4:00 4-6) Pull on 3:30 7-9) swim on 3:00 or 3:15...

300 6 * 50 1-3 descend 1st 3 maintain SC, 2nd 3 increase tempo 6 * thru 2 * 25 build kick on :35 1 * 50 Paddles - build on 1:00 Paddles...

300-400 Kick no board (200 smooth with fins/100-200 build without fins) - 8:00 8 * 75 1-4) 1st turn underwater, 2nd turn minimum 5 fast...

20 min 5 or 6 * 200 Choice with increasing intensity - use your legs more toward the end 300 Pull on 4:30 4 * 75 Kick descend on 1:15 (or...