8-5-20 - Over-Distance

Warm-up: 600/11:00
300 Loosen
6x50 as: 25 Streamline K on Bk, 25 Catch-up w/O-K @ 1:00

Over-Distance: 2100/36:00
1x400 Neg. Split - 1st 200 may be Pull @ 6:10
8x75 Desc. 1-4; 5-8 @ 1:10
1x300 Neg. Split - 1st 150 may be Pull @ 4:45
8x25 O:Max DPS  E:Highest Tempo @ :30
1x200 Neg. Split - 1st 100 may be Pull @ 3:20
8x50 Hold Best Avg. @ :50

Finishing: 400/9:20
4 Rounds: 
1x50 Build @ 1:05
1x25 All Out @ :35
1x25 Active Recovery @ :40

Warm-down:

200 easy

8-3-20 - IM & Kick

Warm-up: 1000/16:30
400 as: 50 Free, 50 Back
300 IM - 25 Kick, 25 Drill, 25 Swim
200 Pull - Count Strokes
100 Scull

IM & Kick: 1400/28:00
4 Rounds: 
3x50 IM Switch @ 1:00
4x25 Streamline Kick on Bk - IMO by Round @ :35
1x100 IM - Fast @ 1:40

Finishing: 200/4:30
6x25 @ :30
1-2. 12.5 Fast, 12.5 easy
3. Active Recovery
2x25 Fast @ :45

Warm-down: 200/3:00

200 easy

8-1-20 - IM or Free

Warm-up: 800/14:00
200 Loosen
4x50 K @ 1:00+
200 P
4x50 Desc. 1-4 @ 1:00+

Skill: 800/16:00
4 Rounds: O:Fr  E:Choice
8x25 O:Drill  E:Build  @ :30

Main Set: 1400/25:00
4 Rounds: 
3x50 IM Switch or Desc. 1-3 @ 1:00
1x200 IM or Pull @ 3:00/3:15+

Warm-down: 200/3:00

200 easy

7-29-20 - Pull & Sprint

Warm-up: 1200/20:40
2 Rounds: 
2x100 Best Tech. Fr @ 1:30+
2x50 Strong K @ 1:00+
2x100 as: 75 Best Tech. Fr, 25 Fast Str @ 1:40+
2x50 Strong K @ 1:00+

Pull: 1800/27:45
3 Rounds: 
3x150 P - Hold Stroke Count @ 2:00/2:15/2:30+
3x50 Catch-up w/O-K @ :50+

Sprint: 200/5:00
6x25 @ :35+
1-2.12.5 Fast, 12.5 easy
3.25 DPS
2x25 Fast @ :45

Warm-down: 200/3:00

200 easy