Oct 9 AM 400 Fr/Bk by 100, fist/swim by 50 400 6 Kick switch (200 with fins) 300 Kick (200 IM/100 IM) 3 * 200 10s drops to pb + 20-30s 8...

3 * thru 50 smooth on 1:00 100 Build free with increasing dolphin kick off each wall on 1:45 50 fast (and descending) 1st 25 non free/2nd...

250-300 Pull on 5:00 1at and last 25 PBL 6 * 75 on 1:20 1st turn underwater, 2nd turn fast 4 * 50 on 1:00 1) build, 2) sprint 15m...

6 * 100 on 1:45 1st turn underwater, 2nd turn fast, 3rd turn flip into 15m underwater 15m underwater gets faster to #3 then hold all out...

400 Free/Back by 100, fist/swim by 50 on 8:00 4 * 75 great turns on 1:20 200 IM Kick on 4:30 4 * 50 kick descend on 1:10 1/2 hour turn...

800 Back with fins 50 Kick/RA/LA/50 Swim/ 50Kick/RA/LA/100 Swim/ 50 Kick/RA/LA/150 Swim 200 3-2-1 3 * 100 IM 1) with dolphin kick 2) with...

300, 3 * 100, EBSC 25’s, 3 * 50 descend 4 * 25 on :45 with 6 underwater fast dolphin kicks in the middle of the pool 6 * 50 on 45 1...

800 IM with fins Fly Kick, Back 6K switch, Breast swim with dolphin Kick, Fr 6K switch 4 * 50 Back K/Breast Swim descend on 1:00 12 * 25...

300 Pull (middle 100 PBL), 4 * 100 IM, 4 * 50 descend 4 * 50 1) 15-25-10, 2) 15-25-10 12 * 25 IM order (kinda) on :40 no free and at...

300 Pull 100 Free/100 Back/100 Choice on 5:30 6 * 50 with fins on :50 Back Kick/Breast swim with a dolphin kick by 25 6 * 25 on 45 start...

400 Back 6 Kick switch 400 Free 6 Kick switch - one with fins one without 300 IM Kick (200 IM/100 IM) 300 100 breath every 5, 100 PBL,...

5:45 check in - can we be in the water for 6:00?? 10 * 75 on 1:20 1) fist/Drill/Swim 2) scull/50 build 9 * 100 1) 100 PBL 2) 50 RA/50...

3:45-6 – check in at 3:30 or close to it 800 IM Fly = Kick with fins, Bk = 150 6 Kicks per side build/50 Swim Br = no fins...

5 * 400 If your 400 Free is faster than 4:40 do the full distances If not do 350's on 1,3,5 1) Free on 6:00 2) max 200 Free on 6:30 3)...

3:30entrance, 3:45 start Mon Oct 25 Warm up 400 IM Fly = K/S by 25, Back = Swim – long turns, BR = 2K1P, Free = Fast turns 800 IM with...

Oct 23 am – tight times lines (2750m in 50 mins) 0 min mark 8 * 50 Choice on :50 – max ½ free 1:20 rest & put on fins 8 min mark 10 * 75...

300 Pull on 5:00 - gradually increase back end acceleration 4 * 75 Kick descend on 1:45 300 Swim on 5:00 - no free 4 * 75 Pull descend on...

3:45-6 (arrive to enter at 3:30) leave pool at 5:50) 600 with fins by 100 head position (breath every 5 if free) entry (free 30 degrees...

4 * 200 descend with fins on 3:15 1:00 2 * 400 IM on 8 (any 100 Drill, 100 Kick, 200 Swim) 1:00 4 * 200 Back on 3:45 (#1 last 50 kick) -...

Warmup 400 with fins light kick Fr/Bk by 100 fist/swim by 50) considered expanding hand through pull 300 Back 1st 25 of every 100 flip...