400 IM Fly = Kick, Back = DA, Br = 2K1P, Fr Swim build 4 * 50 kick descend on 1:00 or 1:05 300 Pull with paddles - 75 reg/25PBL, 50...

20 Min warm up 200 Fr/Bk by 50 fist swim by 25 400 IM (Fly K/Bk=DA/Br=2K1P/Free=Build 3, 4 or 5 * 50 descend 4,2, or 0 * 25 (15/10)...

8 * 75 on 1:20 1) fist/Drill/Swim, 2) Scull/50 Build 6 * 25 PBL with paddles on :45 4 * 25 kick descend on :45 KBM 10 * 100 back on 1:25,...

25 min warmup 500 Pull/Kick/Swim/Kick/Pull by 100 400 Build or negative split maintaining stroke count 300 Pull - every 4th 25 Fly or...

300 6 * 50 1-3 descend 300 smooth kick with board 5m fast underwater (with board) off walls 3 times thru - 1:10 per lane Lane 1 Jump far...

am 300 75 Choice/25 Fly/75 choice/25 Back/75 Choice/25 Breast 4 * 25 (long arms, each 25 kick faster) on :30 300 Pull 75 Choice/25 Fly/75...

300 Pull 4 * 75 K - 1) build, 2) middle 25 fast, 3) last 50 strong, 4) first 50 fast 300 S 4 * 75 Pull descend 300 K (200 IM/100 IM) 4 *...

800 SKPS 4 * 50 RA/LA 4 * 50 RA/LA with paddles or Breast Pull 3 * 100 IM 8/10/1/6 dolphin kicks 3 times a) dive/flip/dolphin kick back...

twice thru 300 Pull – other equipment optional middle 100 PBL 200 Kick “-“ 100 IM 2 * 25 15/10 4 * vertical kick 5s on/10s off - 35...

200 choice - be aware of stroke count 3 * 50 descend on fpp + 5 2 * 50 low stroke count fpp 4 * 25 15/10 on 1:00 at 4:25 twice thru -...

400 Free/back by 100, Fist/Swim by 50 3 * 200 descend AT 6:20 40 * 100 16 on 1:50, 1:45, 1:40 or 1:35 12 on 1:45, 1:40, 1:35 or 1:30 8 on...

16/15/13 * 50 4 on:50 + 5 or :10 (3) 1 on:40 + 5 or :10 4 on :50 + 5(3) or :10 (3) 2 on 40 + 5 or :10 4 on :50 + 5 or :10 (3) 1 on :35 +...

Warmup with 300 choice 4 * 25 build to 100 pace on :45 200 build kick 4 * 50 1) 15/25/10, 2) 15/25/10 6 * 25 2 fast, 2 speed work, 2 fast...

Warmup 400 50S/25LA/25RA 300 75 Cruise Pull/25 strong with PBL and paddles 200 kick each 50 gets faster try for equal drops 3 * 100 IM...

800 SKPS 4 * 400 IM 10s between 25s, 5 s between 100s, 20-30s between IM's 25's are strong, 100's are long and smooth Fly can be kick but...

Friday September 30th,2:30-4 400 choice 7:00 3x100 IM on 2:00 1)dk 2)flutter 3)IM 200 build kick 2x through: 1 vertical blastoff :30...

10x100 free / 2:05-1:20 descend pace time by 5 seconds every 100, 50 stroke/50 fr if PB is under 1:00 3x4x50 Kick descend 1-4 and descend...

800 SKPS 3 *100 IM 1) with flutter Kick, 2) with dolphin Kick, 3) regular kick 2 * Vertical kicking (5/5/10/10/15/15) 12 * 50 with fins...

300 Swim until 6:06 then 3x [50, 75, 100] all on 1:05, 1:10 or 1:15 starting at 6:20 Main set Freestyler/Backstrokes do all Fr IMers do...

1000 as 100 Swim 25 knob/75 Swim 50/50 75/25 100 Kick repeat with fins twice thru 200 choice 4 * 25 speed drill Free head up/high...