4 * 100 swim descend on 1:45 4 * 75 pull 1) long, 2) last 25 fast, 3) last 50 fast, 4) fast on 1:20 4 * 50 kick on 1:00 4 * 25 14/10 on...

1000 flow with fins (at 200 of at least 3 strokes) 10 * 25 1) build, 2) 15/10, 3&4) 5 & glide, 5) sprint on 1:00 800 Pull with all the...

Five times thru 50 Kick on 1:00 100 S Max DPS on 1:45 (descend by round - add max 2-3 strokes per length) 1, 2, 3, 4, 5 build to wall and...

300 Pull on 5:00 4 * 75 Kick descend on 2:00 - big drops 300 Swim on 4:30 4 * 75 Pull descend on 1:30 big drops 300 Kick (200 IM/100 IM)...

800 IM flow with fins 6 * 75 Pull or Swim 3 on fpp+10, 2 on fpp+5, 1 on fpp 4 * 50 kick descend 4 * 25 15/10 30 min to here Four...

8 * 75 RA/LA/Kick on 1:45 Descend 1-4) 40s, 5-7) descend with fins in groups of 4 every 20-30s 5 dolphin kicks, sprint from wall to 1/2...

12 * 100 on 1:40 or 1:45 1-2) Free 3) IM - descend IM 1-4 9 or 10 * 175 on 2:30, 2:40, 2:50 or 3:00 best average - holding 200 time? 5...

800 IM flow 6 * 50 build to underwater 15m sprint kick off 25m wall 15- 25 -10 15 -25- 10 3 * 100 IM with dolphin kick with flutter kick...

300 Free back by 100 fist/swim by 50 3 * 100 IM (8/10/1/6) dolphin kicks off walls 4 * 50 descend 4 * 25 15/10 Finish in 20 min 4 *...

4 by 100, 1 by 125 3 by 100, 2 by 125 2 by 100, 3 by 125 1 by 100, 4 by 125 All with fins all on 1:30, 1:35 or 1:45 100's = K/S, 125's =...

800 with fins (200 Choice flow/200 6 kicks Back/200 choice Flow/200 6 kicks Free) 600 Pull and paddles - open turns low stroke count 400...

10 * 75 on1:30 12* 25 on 45 1) 5 and glide 2) underwater kick 3) build 4) 15/10 (24 min to here) Core work Three times thru 100 Pull on...

800 IM with fins Fly=Kick Bk=6 kicks/side Br=Swim with dolphin kick Fr=6 kicks/side '16 * 50 on 100 1-2) flip in middle to avoid head...

800 with fins done as 50 swim/50 flow Choose 2 of these 3 sets 4 * 500 swim or pull on 7:30 "-" and descend 4 * 400 IM on 7 or 7:30 (#4...

Max 1/2 hour 500 Long walls 400 Distance per stroke 300 PBL with paddles, snorkel 200 kick "-" 4 * 25 15/10 at 7:00 200 strong pull or...

800 IM flow with fins 4 by 50 descend or 2 by (3 by 50 descend) 3 * 200 IM K/S by 50 S/K by 25 (kick is fast) Kick 3 by 4 by 75 Kick 1:00...

OYO get ready for 6:15 40 * 100 16 on 1:50, 1:45 or ? 12 on 1:45, 1:40 or 8 on 1:40, 1:35 or 4 on 1:35, 1:30 or Choose your order Swim...

6 * 300 - average 6 min/300 mix it up long turns fast turns PBL Kick Pull choice of (paddles and/or snorkel if you want 6 * 50 1-3...

400 IM K/S by 100 (could pull breast if knee issues) 3 * 100 descend - maintaining stroke count at 3:46 10 * 25 on 1:00 1) 5 & glide 2)...