400 choice 300 as 200IM/100IM 4x50 Dec to p200 1:00 4x25 -15/10 1:00 Review turns 16x50 3smooth/1fast 1:00 - 2 min- 12x50 2 smooth/1fast...

800 IM flow with fins 8 * 25 fly on :30 6 * 100 Back 25 RA/25 LA/ 50 Build on 1:45 6 * 75 Br 1) 3K1P/2K1P/Swim, 2) 25 scull/50 Build on...

300 Pull breathing every 5 200 Swim breathing every 3 if free 100 kick on PB (snorkel opt'l) 300 Swim (200 IM + 100 IM) 200 kick "-" 100...

400 Pull every 4th 25 breast 300 Kick (IM + stroke) 4 * 50 descend to 200 pace 4 * 25 sprint from dive/ 25 easy (1/2 s descends) 4 x (8 x...

300, 2 x 100 IM, 2 x 50 descend to 200 pace 4 * 50 1) 15- 25 -10, 2) 15 -25- 10 6 * 25 1) 20m , 2) 25m, 3) 30m 4 * 50 with fins on 1:00...

18 X 150 with fins 1-2) Swim on 2:00 3-4) S/K/S non free on 2:10 5-6) K on 2:20 if 10s rest for most repeats drop pace time by 5 for...

800 with fins 6Kicks/Catchup/RA-LA by 25/200 Build 3 * 200 descend to 200 Pace + 10-20s with paddles Breast = 150/150/200, Fly = 150...

800 with fins 100 6 kicks per side 100 build 100 6 kicks per side 4 * 25 high turnover 5 * 175 descend on 200 time plus 30 seconds...

KBM 5 X 400 descend (350, 350, 375, 375, 400) on 6 or 6:30 every 4th 25 Fly or Breast or kick 5 x 200 with fins on 3:00 75 -25- 50 -25-...

800 with fins - switch it up every 200 600 Pull (300 build, 300 build with paddles) 400 (4 * 100 75 build into a fast turn and fast 25 on...

800 IM flow with fins with increasing effort 300 Kick (200 IM + 100 Choice) 300 Pull (breathe every 3/5 200 Kick (100 IM + 100 choice)...

400, 4x100, 4x50 descend 4 x 25 15/10 8 fast 50's optimistic best average on 4 4 waves 4 x 100 IM K/S by 25 100 at 200 pace 4 x 100...

10 x 75 on 1:25 1) fist/Drill/Swim 2) scull/50 build (build gets faster throughout) twice thru 50 with a fast turn on 1:00 25 15/10 on...

5 * 300 on 5:00 300 Pull long on 300 Pull build with paddles 300 Swim breath every 5/3 300 build 300 smooth kick with fins 6 *50 Kick 1-3...

800 SKPS 4 * 200 IM with fins on 3:15/3:30 1) K/S by 50 2) K/S by 25 3) Swim long 4) swim strong 4 * 200 descend on 3 or 3:15 #4 is...

400 with fins Free/Back by 100 fist/swim by 50 3 * 100 descend to 400 Pace +/- 5s 200 Pull build with Paddles 4 x 50 1) 15- 25 -10, 2) 15...

400 Pull at every 4th 25 alternate Back & Breast 300 breath every 5 4 x 50 descend to 200 pace 4 * 25 15/10 9x300 on 4:30 free/5:00...

2 * 400 IM flow 1) with fins, 2 without 300 Pull with paddles at least every 4th 25 breast or fly underwater recovery 300 (200 IM+100 IM)...

10 * 75 on 1:30 1) fist/drill/swim 2) 25 scull/50 build 300 Swim on 5:00 4 * 75 Swim descend to 90% on 1:30 300 S/K by 25 on 6:00 -...

800 swim advancing through from Kick to swim to paddles and/or fins - keep your stroke count low 4 * 50 Descend Stroke count and/or time...