800 SKDrS 6 * 100 with double PB 1) 75 Back/25 Br 2) 25 Br/75 Free 3) choice 4 * 15/10 600 smooth technique work with fins 6 * 25...

800 with fins - max 1/2 free 3 slow big dolphin kicks off wall 8 * 25 on :40 with big paddles - maximum distance per stroke SLOW 400 Kick...

4 * 100 on 2 S/K/RA/LA or 50 Bk K/50 Br Swim 3 * 300 Pull with paddles descend on 4:15 or 275/275/300 4 * 25 15/10 Relay takeovers and...

4 * 200 on 4:00 1) 2,3,4,5 dolphin kicks off wall by 50 2) no free 3) 25/75/25/75 IM Pull 4) work turns 4 * 50 descend to 200 pace on...

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 FrIM 2 * 300 1) breath every 5 if free, 2) 4 dolphin kicks off walls 3 * 200 3rd 50 is fast KnoB and descending 4 * 100 descend to...

400 Free back by 100, fist swim by 50 600 with fins max 1/2 free - 4 dolphin kicks off every wall 3 * 100 IM 1) with free kick, 2) with...

6 * 200 1) IM (Dolphin Kick/DA back/2K1P/Swim on 3:45 2) Pull breathing every 5 on 3:30 3) alternate long turns and fast turns on 3:45 4)...

10 * 75 1) fist/drill/swim, 2) 25 scull/50 Build on 1:30 10 * 50 on 1:10 1-4) descend to 200 Pace 5-7) descend to 200 Pace 8) easy 9)...

400 Pull long and slow - breath every 3/5 300 Kick (200 IM/100 choice) 200 "negative split" and maintain stroke count 6 * 10 kicks...

3-400 with fins 6 dolphin kicks off all walls - finish by 6:06 14 * 50 on 1:10 1-2) kick descend 3-5) Swim descend to 90% effort 6 & 7)...

300 Right fist closed/left fist closed/50 Build 3 * 100 IM 1) k/s by 25, 2) s/k by 25, 3) swim 4 * 75 first turn underwater, 2nd turn...

300 Pull smooth slight build breath every 5 if free on 5:30 4 * 75 Kick descend 3 on 1:40, 1 on 1:30 right into 300 Swim - if free or...

800 S/K/P/Snf on 14:00 4x75 maintain SC on 1:20 30 sec to put fins and paddles 600 with fins and paddles 10:00 long walls 4x75 dec on...

300 Pull - max 100 Free 200 IM kick 3 * 50 descend to 200 pace At 6:15 4 * 25 on 1:00 15 sprint/10 long 2 tiger sprints ↔ 4 * 15m...

35 min warmup OYO or 600-800 long and smooth mix it up 4 * 75 descend on approx 10-15s rest 4 * 50 1) 12.5/25/12.5, 2) 12.5/25/12.5 Pace...

400 each 100 gets faster done as 75 back, 25 breast 300 with fins – if free it is 6 kicks/side choice if anything else 300 Pull (75...

A = 100 S on 1:45 B = 200 6K/side or 2K1P or 1 arm fly on 4:00 C= 300 PBL with paddles or 250K on 5:00 D = 400 with fins fast “-” and 10m...

5-600 (1/2 free, 1/2 Back) with fins - 10m off every wall EBSC 25's 4 * 200 on 3:30 or 4:00 1-3) choice IM (min 25 of each stroke) 200 IM...