10 min mix it up - continuous swim 4 * 75 Kick descend on 1:15 250-300 Pull on 5:00 4 * 75 swim build on 1:05. 1:10 or 1:15 on the 24 min...

6 * 300 - 30 min - could do 250;s if focusing on non free 1) long turns 2) fast turns 3) Pull with snorkel - no paddles 4) kick build 5)...

300 Pull - very long - every 4th 25 Breast if doing free 4 * 75 kick build and descend 300 with fins 6 Kicks or 4 * 50 descend fly or...

800 SKPS 4 * thru 100 on 2:00 - last wall fast into 15m underwater 25 underwater sprint kick on 1:00 2 * 15m sprint from 5m out into a...

800 with fins done as: 8 * 25 rotating kick no board 50 Dog paddle, Br with dolphin kick/DA BAck or Fly underwater recovery 25 build 400...

800 IM build with fins Fly = Kick Back = 6 kicks Breast = swim with dolphin Kick Free = 6 Kicks 100 Pull 200 Pull at same speed 300 Pull...

24 * 25 2 on :30, 1 on :25. 1 on :20 3 on 30, 1 on 15 4 * 50 kick descend Station 1* 16 * 25 on 1:00 1) with chute smooth 2) with chute...

400 free/back by 100 fist/swim by 50 6 * 100 on 2:00 1) Fly Kick/Back swim/Breast Scull/Free swim 2) Fly/Back Kick/Br 2K1P/Free Swim...

Aerobic recovery - no pace times until the 25's Just keep moving 400 6 kicks with fins 400 IM drill/K/swim with fins (25/25/50) 300 75...

1000m OYO - finish by 3:50 3 * 100 IM 8/10/1/6 dolphin kicks off walls 4 * 200 IM 1) K/S by 50 2) K/S by 25 3) S 4) S/K by 50 200 choice...

300 Swim on 5:30 - max 1/2 free 4 * 75 Kick descend on 1:30 300 Pull middle 100 PBL on 5:00 4 * 75 swim on 1:15 300 Kick (200 IM + 100...

300 fist/knuckle paddles/Pull with paddles 300 repeat different stroke 1 round with fins, different stroke each round 3 * 100 descend...

400 6 kicks per side with fins 3 * 100 IM 8/10/1/6 kicks off walls 300 Pull every 4th 25 breast 200 Kick 4 * 50 descend 4 * 25 15/10 4...

12 * 75 4 on 1:30, 4 on 1:20, 4 on 1:10 1) fist/drill/Swim 2) Scull/50 Build 3&4) knuckle paddles 4 * 200 - non free descend to PB + 15...

300 Free/Back by 50 and fist/bear claw regular by 100 300 IM kick (100/200) 200 Pull Stroke A 4 * 50 descend pull Stroke B KBM 25's...

Double up Double down If you have a second stroke do something different from last night 4 * 50 3 * 100 2 * 200 1 * 400 2 * 200 3 * 100 4...

400 Free/Back by 100 fist/swim by 50 300 with paddles 100 Pull/100 Swim/100 PBL - very long 200 build kick EBSC 25's 300 Choice 4 * 25...

300 6 kicks with fins on 5:00 4 * 75 Kick descend on 1:20 (could be 75/50/75/50 if needed) 300 Pull - last 25 of every 100 Breast) on...

6*200 increasing effort 1) 2 * 100 IM K/S/K/S by 25 2) pull with snorkel 3) 2*100 IM K/S/K/S 4) Build Kick 5) S with paddles 6)All the...

6 * 200-250 on 4:15 1) long turns 2) fast turns 3) every 4th 25 kick no board 4) Pull (middle 100 PBL) 5) Build choice of equipment 4 *...