400 IM flow with fins 18 * 75 on 1:20, 1:25 or 1:30 - get stronger by round 25 Fly Kick/50 Back Swim 50 Fly build/25 Back Kick 25 Back...

400 Maintain Stroke count and dolphin kicks off walls 300 Dif stroke maintain stroke count and kicks off all 400 with fins every 4th 25...

800 SKPS 6 * 75 on 1:30 1) underwater turn - fast turn 2) double turn - fast turn 3) fast turn - long turn 4 * 25 15/10 4 * 50 descend 10...

600 Free or Back every 4th 25 cycles through, RA,LA, 6K switch 400 with fins - every 4th 25 open trn and underwater dolphin kick 4 * 200...

400 with fins done as 75 swim/25 kick 50 swim/50 kick 25 swim/75 kick 100 swim 8 * 75 on 1:20 25 fly/50 back kick 50 back build/25 Breast...

4 * 400 (28 minutes) 1) swim with fins every 4th 25 Kick (Kick gets faster each time) 2) Pull - every 4th Breast or fly 3) IM K/S/2K1P or...

300 Pull 4 * 75 Swim descend 300 Kick "-" 4 * 75 Pull descend log rolls - but for our purposes - just roll side to side many dive...

800 IM flow 10 * 100 1) Fly Kick/Bk Swim on 1:50 2) Back Kick/Br Swim on 1:50 3) Br swim or Kick/Free Swim on 1:50 4) 75 Free Build flip...

400 Pull Mac 1/2 free - breath every 5 if free 300 Kick (200 IM/100 Cgiuce) 200 IM Swim 4 * 25 15 -10 Breast Three times 4 * 25 Pull and...

KBM who are in at 6:30 600 done as RA/LA/50 Pull/50 Build on 12 4 * 75 Free or Back on 1:30 1st turn underwater, 2nd turn fast 300 Pull...

800 SKPS 7 * 200 pace time drops by 5s per 200 ie 3:00-2:30 2x8x25 on :30 (3 waves) 10 * 100 S/K up down 10s rest on 1:50

600 swim with fins - every 4th 25 rotating kick 400 Pull - every 4th 25 kick on board 4 * 30s plank/50 build with 10m underwater off wall...

3 * 400 - each 400 gets stronger 1) 25 fist/75 Swim 2) Pull with paddles 3) Swim with fins 2 * 50 on 1:00 build to wall and 1m sprint 2 *...

am 300 RA/LA/Fist/Swim by 25 300 Pull - breath every 3 300 Kick (200 IM/10 stroke) 3 * 50 descend 4 * 25 15/10 on 1:00 4 dives 4 fast...

300, 2*100 3 * 50 descend Triangles 100's on 2:02 - get back by the top. In the interest of time we will limit it to 20? repeats Last...

800 Flow with fins 10 * 100 IM 1-5 on 1:55, 6-10 on 1:45 1) with flutter kick 2) with dolphin Kick 3) Dolphin Kick no board/Back...

Warmup up OYO - at least 1200m - include some speedwork 10 * 50 fast in 50 minutes hopefully on something close to 4:00, 5:00 then 6:00...

24 * 100 3 times (Rd 1 with fins 1:30/1:40, rd 2 no fins 1:40/1:50, rd 3 with fins 1:20/1:30 or 1:30/1:40) 100 Swim 100 75 Swim/25 Kick...

400 with 4 dolphin kicks off wall 4 * 50 build and descend with paddles (PB and snorkel optional) 6 * 25 1) 5 & glide, 2) 15/10 3 waves...

Twice thru different stroke each round 50 fist 50 Swim with build kick 50 with paddles - PB optional 50 with paddles and fins repeat with...