300, 3 * 100 IM, 3 * 50 descend and build 12 * 50 Kick (could be swim if racing in Gat) 1-3 descend on 1:00 4-6 fast on 1:20 7-9 fast on...

300 Dolphin kick with fins and snorkel - hands at side 200 Pull 4th and 8th 25 PBL 6 * 50 kick on 1:10 1-3 descend, 4-6 descend dif...

Some great swimming this morning. Some speed work tonight so that our front end speed this weekend can be as fast as I anticipate our...

3 or 4 * 100 on 10s rest descend while maintaining SC 4 * 50 descend on 1:00 Start this set at 6:12-6:15 3 * (3*200) Descend by set -...

reserving the right to adjust based on Swim-a-thon for JD 800 IM with fins Fly=K Back= DA-RA-LA-S Br=1 dolphin kick per stroke Fr=Build...

It's been a great week! Let's top all of our efforts with one more kick at it. 200 Choice 10 * 25 K 1 on 30 2 on :35 1 on :25 2 on :40 1)...

400, 4 * 100, 4 * 50 descend 4 * 25 15/10 18 mins 6 turns 1-3 descend 4-6 hold on :40 2 * (6 * 50 1-3 descend 4-6 hold) 1st round RA or...

5 * 200 IM on 3:30 1) Kick - start early 2) K/S by 50 on 4:00 3) K/S by 25 4) 50 Swim/150 Drill 5) Swim 30 * 75 of fpp extra min after...

800 IM with fins (Fly = 75K/25S with snorkel) 8 * 25K on :35 1) Build 2) 15m sprint 3) 15s sprint 4) technique - count your kicks 10 *...

30 min warmup OYO - min 1500m 8 * 50 best average from blocks 2 on 2:00 3 on 3:00 3 on 4:00 8/7 or 6 * 100 with fins on 1:20, 1:30 or...

200 Choice 16 * 25 rotating kick on :35 - 6 fast dolphin kicks then smooth 400 long pull 12 * 25 1-2) Pull long on 30 3) PBL on :35, 4)...

1-6) 30s rest between each Free/Back fist/swim with fins IM K/S by 100 with fins IM K/S by 50 with fins 8 * 50 Fly on 15s rest (...

300 Swim 4 * 75 Kick descend 300 Pull - every 4th 25 Br or Fly 4 * 75 Swim descend 300 Kick (200 IM + 100 IM) 4 * 75 Pull 30 min to...

400 3 * 100 IM 3 * 50 descend 4 * 25 15/10 2 * 75 on 3 3 * 50 on 2:30 2 * 25 on 2:00 800 with fins K/S/Dr/S by 50 2 * 75 on 3 3 * 50 on...

12 * 50 1 on :35 or :40 1 on :55 2 on :40 1 on :55 2 on :45 1 on :55 2 on :40 1 on :55 1 on :35 300 Pull with paddles - very long - every...

8-10 * 100 with fins on 10s rest 1) 25 K/50 S/25 Drill 2) 25 Drill/50 S/25 kick 4 * 50 Back K/Br Swim triangles 4 * 50 Build onto a...

800 with fins SKdrS 6 * 25 drill for length LADP, 2K1P, 6 Kicks 300 Pull done as 75 P/25 PBL 75 P/25 PBL RA 75 P/25 PBL LA 16 * 200 1-4...

300 Choice on 5:30 4 * 75 K descend on 1:30 300 Pull on 5:00 4 * 75 swim descend on 1:00, 1:05 or 1:10 (10s rest or less on #1) 4...

3 * 400 IM on 7 1) K/S by 100 2) K/S by 50 3) with fins S/6 Kicks/S/6 Kicks 6 * 25 Long arm dog paddle on:40 Vertical dolphin K...

10 min continuous swim 8 * 25 kick no board 1-4 descend, 5-8 hold intensity on 45 #4 & #8 fast underwater 300 (100 Pull/100 PBL/100 Swim...