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...

15 min OYO - minimum 800m, no fins last 400m Start reminders - look at front of block, hips up, tight back, back leg to front leg push,...

800 IM flow with fins EBSC 25's 5 * 200 IM on 4:00 K/S/Dr/S by - can drop 2 strokes Choose from 30 * 25 fly on :30 15 swim and 15 with...

800 SKPD 600 Pull "-" 400 Kick (alternate best and 2nd best) 0-200 choice 36 min to here 36x75 (Br = Br/Br/Br, Br/Br/Fr. Br/Fr/Fr)...

300-400 Pull - maintain SC 300-400 Swim 3rd 25 of evey 100 kick no board descend 4 * 50 1) fast middle 25, 2) fast 1sr 15 and last 10 24...

300 Swim 8 * 50 1) breath drill with board/swim, 2) swim/1 arm with board A/ bridges in partners 1) plank, 2) kick with board under...

20 * 50 Pull 1-6) Free 2 Pull, 2 drill with PB, 2 PBL on :55 7-10) Bk/Br on 1:00 4 * 200 descend with fins on 3:00 1) strong legs...

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...

15 min OYO - minimum 800m, no fins last 400m Start reminders - look at front of block, hips up, tight back, back leg to fron leg push,...

800 IM flow with fins EBSC 25's 6 * 200 IM on 4:00 K/S/Dr/S - can drop 2 strokes Choose from 30 * 25 fly on :30 Swim and/or Swim with...

300 choice with fins 3 * 50 descend (breath every 3 if free 200 IM K/S/P/S by 50 4 * 25 1) 5&glide, 2) 10 /15. 15 minutes to here 2-4...