Morning 3 * 200 slight descend - maintain stroke count (75 S/25 RS, 75 S/25 LA) 400 with fins and snorkel alternate S with 6Kicks per...

6 * 50 Bk K/Breast swim IM wheel - Fly could be Kick, other adaptations apply on 4(1:36/100), 4:20(1:44/100), 4:40(1:52/100) or...

Use snorkel on 3 of the following 300 Swim on 5:00 4 * 75 Kick on 1:30 300 Pull on 4:30 4 * 75 Swim on 1:20 300 Kick (200 IM/100 IM) on...

OYO (on your own) at least 3000m If you prefer not to have something to follow 1200 adding equipment by 150 then shedding ie 150 Swim 150...

6 * 75 1) fist/drill/Swim, 2) Scull/50 build 300-400 SKPS 4 * 50 1) 15-25-10, 2) 15-25-10 Dryland and test set

Test set result (Q and KBM) 200 Choice 8 * 100 IM on 2:15 - odds very smooth 1) Fly with PB - under water recovery Bk Ra-La - head sink...

400 with snorkel - other equipment optional 300 IM K (200 IM + 100 IM) 200 "-" 4 * 25 15/10 5 * 50 test set ↔ 100 Pull/50 strong/75 low...

400 free/back by 100 fist/swim by 50 300 Pull (low/med/high by 100) 200 Kick "-" 3 * 100 IM 1) with dolphin kick, 2) with free kick, 3)...

800 Every 4th 25 Kick no board at 3:28 32-40 * 100 12-16 on 1:50, 1:45, 1:40 or 1:35 8-12 on 1:45, 1:40, 1:35 or 1:30 8 on 1:40, 1:35,...

800 SKPS 3 * 100 IM - options apply at 8:22 4 * 50 1) 15-25-10, 2) 15-25-10 Shallow end all Kick - then move to deep end aerobic 4 * 25...

200 Choice 4 * 25 rotating Kick on :35 50 Build Kick 200 PBL every 4th 25 Breast 4 * 50 kick descend 3 * 200 IM - options apply - modify...

250-300 Pull or Swim (breathing every 5) 200 IM RA-LA/DA/2K1p or breast with dolphin K 6 * 75 1) Fly/Back/Breast 2) Back/Breast/Free 4 *...

400 Fr/Bk by 100 fist/Swim by 50 8 * 25 build to 20m the great finish on :40 4 * 100 IM on 2:00 fly underwater recovery, Back DA, BR 2K1P...

400 Free/Back by 100 fist/swim by 50 on 8 3 * 100 IM (Fly underwater recovery, Back DA Breast 2K1P or w/Dolph kick/Free on 2 4 * 50 1)...

10 * 75 on approx 10s rest 1) fist/Dr/S 2) 25 Scull/50 build 5 * 100 Kick 1-3 descend, 4 & 5 hold 8 * 25 on 40 build to 20m then fast...

Q 6-7:30 am - 45 min swim KBM 4-5:30 75-90 min 200 choice 8 * 25 choice on :35 1-4 long 5-8 descend - never a better time to build good...

A series of exercise cycles that will move from protecting to strengthening your shoulder. If in doubt about how to do an exercise -...

6 * 75 (25 Kick with PB on board/25 Pull/25 S) - 10s rest Ball pass 4 * 15s sprint Kick 50 easy on 1:30 100 fast on 2:00 2 * 50 easy on...

300 Pull - slight buid 4 * 75 kick descend 300 Swim 4 * 75 pull descend 300 Kick (200 IM/100 IM) 3 * 75 swim descend 3 * 25 turn on the...

4 * 400 (1/2 hour) 1) 6 Kicks with fins and snorkel 2) IM K/S(10 strokes bk then breast swim/2K1P/S 3) (25 RA/25 LA/50 Kick/25 RA/25...