12 x 50 2 on :45 2 on :40 2 on 45 1 on 35 1 on :45 1 on :35 3 on :50 6 x 50 IM switch Circuit A - Dives Circuit B - 3 tiger sprints...

600 IM flow with fins 4 x 50 1) catch under board/swim, swim/catch under board on 1:15 8 * 25 1) build, 2) easy speed, 3) 15/10, 4)...

400 IM flow with fins 300 Kick 200 IM/100 stoke 4 x 50 IM switch 4 x 50 1) 15- 25 -10, 2) 15 -25- 1 0 3 x vertical kicking...

300 3 x 100 IM 1) with flutter, 2) with dolphin K, 3) Regular kick 3 x 50 descend 4 x 25 15 /10 EBSC 25's Fly on 40, 30, 20 Back on 40,...

200 DR/S/K/S on 5:00 Pull (100/75/50/25 - 4 dif strokes) on 4:00 Kick (100/75/50/25 - 4 dif strokes) on 5:00 Swim (100/75/50/25 - 4 dif...

Queens optional loosen up swim in Shallow end Arrive at any time - get your equipment, swim easy pre-bus ride KBM 400 IM flow with fins...

300, 3 x 100, 4 x 50 1) 15- 25 -10, 2) 15 -25- 10 1) Double up double down 4 x 25, 3 x 50, 2 x 75, 1 x 200, 2 x 75, 3 x 50, 4 x 25 2)...

Warm up 10 * 75 on 1:20 1) fist/Drill/Swim 2) A-OK/50 Build twice thru 100 5 kicks off wall on 1:50 50 15- 25 -10 on :50 50 15- 25- 10...

400 Free/Back by 100 fist/Swim by 25 400 Pull every 4th 25 Fly and/or Breast 300 Kick 200 IM/100 Choice 8 x 50 descend SC and/or time...

Warmup 20 x 100 4 swim on 1:45 1 fins on 1:30 3 swim on 1:45 2 fins on 1:30 2 swim on 1:45 3 fins on 1:30 1 swim on 1:45 4 fins on 1:30...

Kick dominated or Aerobic dominated Kick dominated 400 IM flow with fins 400 Pull every 4th 50 Breast or fly 4 x 100 IM 8/10/1/6 kicks...

20 x 50 10 on 1:00, 10 on :55 1) RA/LA on 1:00 2) kick on 1:10 3) Fly/Bk 4) Bk/Br 5) Br/Fr 6-8 descend (1st time thru no free) 9) 15-...

300 Pull 6 x 50 1 smooth, 2 strong, 1 smooth, 2 fast on 1:10 300 Swim on 5 4 x 75 Pull descend 300 Kick (200 IM/100 choice) 3 x 100...

800 IM flow with fins 3 rounds 50 Drill on 1:00 50 Build on 1:00 2 by 25 strong and stronger each round on 45 400m OYO (include 2-4 speed...

600 Free/Back by 150 fist/A-OK/Swim by 50 10 x 50 descend SC and/or time - max out? = switch strokes A/ 40 x 50 1-16) on :45 every 4th...

300, 2 X 100 IM, 3 X 50 descend 9 repeats 1) five and glide/Kick accelerations 2) 15/10 3) 2 kicks, 1 stroke cycle, sprint back One...

800 IM flow with fins (14 min) 10 x 100 Kick 1-4 descend on FPP + 15 5-7 hold on FPP + 10 8-9 on FPP + 5 10) fast or 3 x 500 descend...

300, 2 x 100 IM, 4 x 50 descend 20 min Station1 1 5 by 200 on 3;30 (free or 4:00 (4) 1-3 descend then hold under bridges Station 2 3 by...

10 x 75 on 1:20 1) fist/drill/Swim 2) 25 scull/50 Build 3 x 3 dolphin kicks, 1 stroke cycle, filp and sprint back to wall 400 with fins -...

800 SKPS 6 * 100 1-3 descend stroke A on1:50 4-6 descend stroke Bon 1:40 4 x 50 1) 15- 25 -10, 1) 15 -25- 10 Free Working on catch 3 x...