OSC swimmers 1/2 hr warm up OYO 4 * 25 15/10 3 times thru 200 smooth 4 * 20-25 speed work on 1:30 3 * 50 sprint Long warmdown or getting...

200 choice on 4:00 30 * 25 4 on :35 3 on :30 2 on :25 1 on :20 4 * 50 1) 15-25-10, 2) 15-25-10 4 rounds 300 Pull or Swim with snorkel on...

300 6 * 50 1-3 descend 12 * 125 IM 1-4) double up on your choice, 5) 50 Fly/Bk/Br/Fr 6) Fly/50 Bk/Br/Fr... 9-12) double up on your choice...

10 * 75 1) fist/drill/swim 2) 25 scull/50 build 4 * 50 1) 15-25-10, 2) 15-25-10 2 or 3 * 300 Pull or swim descend - every 4th 25 Fly or...

200 Choice 800 IM with fins - K/6 kicks/Swim with dolphin Kick/6 kicks 4 * 50 descend RA on 1:00 4 * 50 descend LA on 1:00 4 * 50 descend...

5 * 400 descend approx 10s drops to PB + 20 35 minutes Does not have to be all free swim - just the last one regardless, intensity should...

300 Pull breathing every 5 4 * 75 Kick descend 300 IM (200 IM/100 IM) 4 * 75 descend 4 * 100 with fins descend on 1:45 100 easy 5 rounds...

15 * 50 on 1:00 5 at PB + 5 4 at PB +4-5 3 at PB +3-4 2 at PB + 2-2.5 1 at fast 400 Snorkel Pull with paddles no straps 300 IM kick ...

100 Swim/200 Pull - long/200 Build kick/100 IM Swim 3 * (5 easy-5 hands up-10 easy-10 hands up- 30s off) dolphin/breast/free 100 Swim/200...

400 Free/Back by 100 fist/swim by 50 400 with fins 6 kicks per side if free or back, drill and swim if fly 300 (3 * 100 IM - each one...

8 * 125 IM on 2:05, 2:15 or 2:25 1) 50 Fly Kick 2) 50 Back Kick 3) 50 2K1P 4) 50 Free fast swim Group A Open Turns Ben, Katie, Ryan,...

double up/double down 4 * 25, 3 * 50, 2 * 100, 1 * 200, 2 * 100, 3 * 50, 4 * 25 3 * 200 1-3 descend on 2:40 (+/- 10) 10 * 150 (+/- 10)...

Twice thru - 2 dif strokes? 300 6 kicks and/or 2K1P 200 Build EBSC 25's 50 Long with Paddles 50 fast and almost as long with paddles 4 *...

400 choice 16 * 25 kick 3 on :35, 1 on :20 (cheat if needed) 300 build with snorkel - other equipment optional 12 * 25 on :35 1) build to...

300 Swim 4 * 75 kick descend 300 Pull 4 * 75 swim descend 300 kick with fins 4 * 75 strong pull with paddles - 36 minutes to here 18 *...

3 * 100 descend, 200 100 Pull/100 drill with pull buoy, 3 * 100 descend 200 100 Kick/100 swim or drill with overkick (1000 m - 18 min) 12...

400 Choice 3 * Vertical kick 5-5-10-10-15-15 4 * 1 dive, 1 turn (descnding) 4 * 50 descend on fpp + 5 4 * 50 descned on fpp or dif stroke...

2 * 400 1) with snorkel 2) build with snorkel and fins 9 * 50 1-4) descend on 50 5-7) descend on 1:00 to something faster 8-9) descned on...

800 IM with fins 200 Build Dolphin Kick 200 Back 6 kicks 200 Breast with fins 200 6 Kicks 6 * 100 IM on 1:50 1) Kick, 2) Swim, 3) Kick,...

400-800 SKPS 8 * 75 on 1:30 1. fist/drill/ 2. 25 scull/50 Build 4 * 50 stroke A descend to 200 pace on 1:00 100 easy drills (salmon...