300 3 x 100 IM 1) K/S, 2) S/K, 3) S on 2:00 or 2:20 6 * 100 1) long, 2) strong, 3) high turnover on 2:15 Loosen up or Aerobic 7-800 Pull...

Meet warmup OYO or 400-800, 3 x 100 descend, 4 x 50 1) 15- 25 -10, 2) 15 -25- 10 Dives and speedwork Swim fast at 6:30 6 * 100 best...

800 IM with fins - Fly = 50 kick/25 underwater recovery/25 Swim Back = DA/RA/LA/Swim Breast = swim with dolphin kick Free = 6 kicks 8 *...

4 * 100 with fins on 1:30 or +5 or 10 4 x 100 without on 1:40 30s 3 * 100 with fins on 1:25 3 x 100 without on 1:30 30s 4 * 100 with fins...

400 relaxed (except forearms) FR/Bk by 100 fist/Swim by 50 4 x 50 1) 15 -25- 10 , 2) 15- 25 -10 6 * 50 bk K/Br S on 1:00 3 breakout. 3...

400 swim long with fins 2 * 25 build 300 swim long with fins 300 Pull with paddles 4 * 25 kick accelerations with fins 200 swim long with...

Yesterday's workout but only 4 * 100 onsteda of 5 for those who did not get a chance to do it or you think you can do better or you want...

10 x 75 1) fist/Drill/SWim 2) scull/50 Build OYO until 5:25 speed work encouraged 5 x 100 on 5:00 4 x 50 on 4:00 4 x200 ascend

4 * 50 Bk/Free 200 Free/Back by 100 fist/swim by 50 4 * 50 Bk K/Br Swim 200 silent swimming 300 long pull build 4 x 75 swim descend 300...

400 Maintain stroke count 400 Drill/S/K/Swim 400 increase Stroke rate each 100 4 x 50 descend to 200 Pace 3 descending turns 3 descending...

800 with fins - S/6 kicks/Br or Fly/Swim 3 * 300 descend on 4:20, 4:30...5:00 100-200 off 3 * 300 descend on 4:40-5:30 - every 4th 25...

AM 800 SKPS - longer 600 SKPS - stronger (dif stroke) S could be Dr/S if fly) 2 x 200 at FPP+20 100 off on 2:00 3 x 200 at FPP +10 100...

10 x 200 on 10-20s rest (35 min) 1st 5 super long breathing every 3 if free 2nd 5 faster Pull Swim Pull with paddles Swim with fins Swim...

15 * 50 +/- 10 5 on 60 4 on 55 3 on 50 2 on 45 1 on :40 400 various drills with fins 4 descending turns 2-6 speed drills (2 with fins/ 2...

36 minute warmup 300 Pull 4 x 75 kick descend 300 Swim 4 x 75 Pull descend 300 Kick (200 IM + 100 IM) 4 x 75 swim descend Speed work 4 x...

800 SKPS 3 * 200 on 3:30 50 Long/50 Build to 50 fast Kick that gets faster/50 Swim fast and get faster 4 * 50 1) 15- 25 -10, 2) 15 -25-...

8 * 100 50 Dr/50 Swim on 2:00 Rounds 1&2 no equipment Rounds 3&4 Pull Buoy Rounds 5&6 fins Rounds 7&8 Choice 10 min choice 150-200m...

400 Free/Bk by 100 fist/swim by 50 with fins or 300 Free/Back by 75 50 fist/25 swim 300 IM drop a stroke(s) min 100 Kick 6 x 75 on 1:30...

10 x 50 4 on 55 3 on 50 2 on 45 1 on 40 300 Pull with paddles - every 4th 25 Br 300 with paddles 50 Pull/25 S Bridges <--> Chutes...

800 Flow and/or drill with fins 6 * 200 3 @ fpp+20 2 @ fpp + 10 1 @ fpp 5-8 min OYO at 4:10 4 x 50 descend to 200 Pace on 1:00 1 x 25...