800 IM flow with fins 3 times through 400 with chutes 4 * 100 at FPP +10, 2nd round + 5, 3rd round fpp 200 kick "-"/200 swim with fins at...

300-400 Pull - limited SC increase while increasing speed 9 * 50 IM switch on :55 or 1:05 1-6) K/S 7-9) S/K 5 * 200 on 3:30 (3rd 50...

9 * 100 with fins +/- 5 1) swim on 1:30 2) K/S on 1:40 3) K on 1:50 4 * 75 descend with paddles (no snorkel) on 1:30 from very slow to...

30 min warmup min 1200m, max 500 with fins, include some fast stuff at 4:00 4x50, 2x100, 1x200 or 1x200, 2x100, 4x50 rest as needed

1000 with fins - every 4th 50 drill 3 ROUNDS (do not have to, but you can do the same stroke twice A/ Back or Free 12 * 25 with Paddles...

400 Free/Back by 100 fist/Swim by 50 3 * 100 IM 1) K/S 2) S/K 3) Swim 6 * 75 Pull 1) 50 Back/25 Breast, 2) 25 Back/50 Breast 4 * 50 with...

8 * 75 on 1:30 1) fist/drill/swim 2) 25 scull 50 Build 5 x 200 on 4:30 1) Pull with paddles slow and long 2) Pull no paddles - build 3)...

400, 4 x 100, 4 x 50 descend 4 * 50 1) 15 -25- 10 , 2) 15 -25- 10 Triangles 40 * 25 on 2:00 1st one of every 4 from a dive 900 done as...

800 IM flow with fins 3 * 200 Pull on 3:30 - max 1/2 free 1) regular Pull 2) PBL 3) Pull with a light kick 6 * 100 IM on 1:45 1&2)...

300 Pull - long 200 Kick "-" 100 Swim with fast turns 6 * 25 on :45 1) 15 /10, 2) 5 & glide 9 X 50 1-3) IM switch 4-6) best stroke 7-9)...

15 * 50 (+/- 5) - the swims on :40 are dive from side 1 on :40, 4 on :50 1 on :40, 3 on :50 1 on :40, 2 on 50 1 on :40, 1 on :50 1 on :40...

400 Choice 3 ROUNDS (do not have to do have to do the same stroke all three times A/ Back or Free 12 * 25 with Paddles 1) RA 2) LA, 3)...

1500 continuous as: 3 x 500 (50 fly/100back/100choice/50br/200free) 1st 500 with fins 2nd 500 pull 3rd 500 swim 4 x 250 on 5:00 25 easy...

15 min OYO - minimum 800m, no fins last 400m 8 * 25 1) 20m from blocks, 2) 15m from push 5 * 100 secondary stroke 3 x (8 X 50) on 1:45 -...

800 IM flow with fins EBSC 25's 12 * 75 on 1:30 1 slow swimming with paddles (no wrist straps) 2) build with paddles 3) Pull...

5 x 400 1-4 descend # 5 hold intensity and use choice of equipment on 6, 5:45, 3 x 5:30 (+/- 15) Choose A or B A/ 16 * 100 done as: 4x...

Warmup 800m worth of sprinting Max 400m at once Min 50m at once No IM WD No swimming until Monday so swim fast, very fast.

400 Choice 3 ROUNDS (do not have to do have to do the same stroke A/ Back or Free 12 * 25 with Paddles 1) RA 2) LA, 3) DA, 4) Swim...

6 * 50 Bk K/Breast Swim on 1:00 8 * 25 on :50 1) 5& glide, 2) 5-8m build legs, fast strokes and scull, 3) 20m easy speed, 4) 15 -10 4 *...

400 Free/Back by 100 fist/Swim by 50 3 * 100 IM 1) K/S 2) S/K 3) Swim 6 * 75 Pull 1) 50 Back/25 Breast, 2) 25 Back/50 Breast 22 min to...