3-10-20

400 Loosen
4x50 Kick @ 1:00+
8x25 Sprint Cycle @ :30+

3 Rounds:
2x50 as: 25 Kick, 25 Drill @ 1:00+
2x50 as: 25 Drill, 25 Best Tech. @ 1:00+
4x25 Build @ :30+

2x50 IM Switch - Fly/Back @ :45+
2x100 IM @ 1:45+
2x50 IM Switch - Back/Breast @ :45+
2x100 IM @ 1:45+
2x50 IM Switch - Breast/Free @ :45+
2x100 IM @ 1:45+

3 Rounds:
2x25 Fast Fly @ :25+
1x150 as: 50 Back, 50 Breast, 50 Free @ 2:10+

200 easy

3-7-20

100 Loosen
200 IM - Drill / Build
100 Kick
4x50 Back @ :50+

3 Rounds:
3x50 Desc. 1-3 - R1.@ :40+  R2.@ :50+  R3.@ 1:00+
6x25 Sprint Cycle (No All easy) @ :30+

6x100 OTB - Fastest Possible @ 2:30-3:00+

12x25 Best Tech. Free w/Pads - Count Strokes @ :25+
6x50 IM Switch @ :50+

300 easy

3-5-20

4x150 as: 100 Loosen, 50 Back @ :15-20r
8x25 Kick @ :30+

IM:
6x50 IMO - No Free - O:25 Kick, 25 Drill  E:25 Drill, 25 Kick @ 1:05+
12x25 Best Tech. Swim - IMO @ :30+

4x75 as: 25 Fly, 50 Back @ 1:10+
2x100 IM @ 1:40+
4x75 as: 25 Back, 50 Breast @ 1:20+
2x100 IM @ 1:40+
4x75 as: 25 Breast, 50 Free @ 1:10+

300 easy

Free:
4x75 as: 25 Bodyline, 25 Single Arm, 25 Catch-up @ 1:15+
12x25 Best Tech. Free w/Pads - Count Strokes @ :25+
2x300 Pull - Count Strokes + Accelerate Turns @ 4:30+

6x50 Best Average @ :40
:30r
6x50 Best Average @ :50
:30r
6x50 Best Average @ 1:00

300 easy

3-3-20

200 Loosen
200 Kick
8x50 Desc. 1-3; 4-6 @ :50+
200 Pull - Count Strokes
200 IM - Drill / Build

6x150 Fast Fr (1650P) @ 1:50+
6x100 Faster Fr (1000P) @ 1:20+
6x50 Fastest Fr (500P) @ :50+

6x50 as: 12.5 HL K, 25 Fast!, 12.5 easy @ 1:00+
8x25 Sprint Cycle @ :30+

300 easy

2-27-20

300 Loosen
300 IM - Kick / Drill / Swim
6x50 Desc. 1-3; 4-6 @ :50

4x200 Pull - Last 50 Drop PB, Add All Out K @ 2:30/2:45/3:00+

Free / Stroke:
8x125 as: 100 Free, 25 All Out Stroke @ 1:45+

IM:
8x100 IM - Hold Best Average @ 1:45+

All:
4 Rounds:
1x25 Fast thru 15m @ :30+
1x25 Max DPS @ :30+
1x25 Fast @ :30+

300 easy

2-25-20

400 Loosen
4x50 Kick @ 1:00+
2-3 Rounds: IMO?
4x50 O:Drill  E:Best Tech. @ 1:00+
4x25 Sprint Cycle @ :30+

IM: 
6x25 Fly - Count Strokes @ :25+
2x50 IM Switch - Fly / Back @ 1:00+
4x50 Back - Build to Turn + Finish @ :45+
2x50 IM Switch - Back / Breast @ 1:00+
4x50 Breast - Build to Turn + Finish @ :55+
2x50 IM Switch - Breast / Free @ 1:00+
6x25 Free - Fastest Possible! @ :30+

4x100 IM @ 1:40+

200 easy

Free:
2 Rounds:
4x75 Desc. 1-3; Hold 4 - #3+4 think 500P @ 1:15+
12x50 Fast (think 500P)
R1 - 1-4 @ :40+, 5-8 @ :45+, 9-12 @ :50+
R2 - 1-4 @ :50+, 5-8 @ :45+, 9-12 @ :40+

200 easy

2-22-20

300 Loosen
200 Kick
100 IM
6x50 Desc. 1-3; 4-6 @ :50+

Free: 
4 Rounds: 
1x150 Pull @ 1:50+
2x25 Catch-up w/All Out Kick @ :35+
1x50 Fast (think 200P) @ 1:00+

5x200 Desc. #1-3, Pull #4 (Strong), All Out #5 @ 2:30+

300 easy

IM: 
3 Rounds: 
2x25 Fly @ :25/:30+
1x150 Back / Breast / Free @ 2:10/2:30+

2x200 Pull - Count Strokes @ 3:00+

4 Rounds: 
1x75 as: 25 Fly / 50 Back @ 1:15+
1x50 Breast - Count Strokes @ 1:00+
1x25 Fast Free - Push Tempo @ :30+

2x200 Pull - Count Strokes @ 3:00+

300 easy

2-20-20

2x200 Loosen
200 IM - Dr/Build
4x50 Kick @ 1:00+
8x25 Sprint Cycle @ :30+

20x25 as: 
4x(3x25 Kick, Drill, Swim @ :35+
    (2x25 Fast! - Hold U/W thru 10m @ :30+

20x50 as: 4 on (think 200P) :45/1:00+, 1 off (Active Recovery) @ 1:30+

4 Rounds:
1x25 Fast thru 15m @ :30+
1x25 easy @ :30+
1x25 Fast last 10m @ :30+

200 easy

2-18-20

200 Loosen
200 IM - Dr/Build

2 Rounds: 
1x50 Kick @ 1:00+
3x50 Pull - PB @ Ankles @ :50+
1x50 Kick @ 1:00+
3x50 Pull - PB @ Knees @ :50+
1x50 Kick @ 1:00+
3x50 Pull @ :50+
1x50 Kick @ 1:00+
3x50 Best Tech. Free w/Strong Kick @ :50+

6x50 IM Switch @ :45+
1x300 IM - Stroke/Free/Stroke @ 4:30+
6x50 IM Switch @ :55+
1x200 IM - Stroke/Free @ 3:30+
6x50 IM Switch @ 1:05+
1x100 IM @ 2:00+

300 easy

2-15-20

300 Loosen - 50 Free, 25 Back
6x50 Kick @ 1:00+
200 IM - Drill / Build
6x50 Desc. 1-3; 4-6 @ 1:00+
100 Pull - Count Strokes

IM: 
3x50 IMO - Kick @ 1:00+
3x50 IMO - Drill @ 1:00+
3x50 IMO - Swim @ 1:00+
3x50 IM Switch @ 1:00+

3x25 Fly @ :25+
1x75 Fast - Back, Breast, Free @ 1:30+
3x50 Back @ :45+
1x150 Fast - Back, Breast, Free @ 2:30+
3x25 Breast @ :30+
1x75 Fast - Fly, Back, Breast @ 1:30+
3x50 Free @ :45+
1x150 Fast - Fly, Back, Breast @ 2:30+

300 easy

Free: 
6x50 O:Catch-up (Exaggerated)  E:Best Tech. - Count Strokes @ :50+

4 Rounds: 
2x75 Strong @ :50+
3x50 Fast @ :50+
1x100 Active Recovery @ 1:50+

200 easy

2-13-20

400 Loosen
4x50 Kick @ 1:00+
6x50 IM Switch @ :50+
8x25 Sprint Cycle @ :30+

3 Rounds:
2x25 HL K - Pads Optional @ :35+
2x25 Single Arm - Pads Optional @ :35+
2x25 Catch-up - Pads Optional @ :35+
1x50 Best Tech. Free @ 1:00+

4x400 Pull - Last 100 Drop PB, Add All Out K @ 6:00+

200 easy

2-11-20

200 Loosen
300 Kick/Drill/Build
6x50 Desc. 1-3; 4-6 @ :50+
8x25 Sprint Cycle @ :30+

2 Rounds:
2x75 as: 25 Single Arm, 25 Catch-up, 25 Swim @ 1:15+
3x50 Best Tech. Fr - Count Strokes @ :50+

2 Rounds:
5x50 Best Average @ 1:00+
1x200 Pull - Count Strokes @ 3:30+
5x50 Beat Best Average @ 1:05+
1x200 Pull - Count Strokes @ 3:30+

200 easy

2-8-20 - 5:15-6:15 AM

400 Loosen
200 IM - Drill / Build
8x25 Kick - O:Free  E:Choice @ :30+
8x25 Sprint Cycle @ :30+

IM:
3 Rounds:
2x25 Kick @ :30+
2x25 Drill @ :30+
2x25 Best Tech. - Count Strokes @ :30+
2x75 1.Fly / Back / Breast  2.Back / Breast / Free @ 1:15+

6x25 Fly @ :25+
3x50 as: 25 Fly / 25 Back @ :50+
4x50 Back - Build to Turn + Finish @ :45+
3x50 as: 25 Back / 25 Breast @ :50+
4x50 Breast - Build to Turn + Finish @ 1:00+
3x50 as: 25 Breast / 25 Free @ :50+
6x25 Free - All Out @ :30+

200 easy

Free: 
2 Rounds:
2x25 HL K @ :30+
2x25 Single Arm @ :30+
2x25 Catch-up @ :30+
1x150 Best Tech. Free @ 2:00+

6x50 Best Tech. Free (think 80% 200P) @ :40+
1x300 Pull - Last 100 Drop PB, Add All Out Kick @ 4:30+

4x75 Best Tech. Free (think 80% 200P) @ 1:00+
1x300 Pull - Last 100 Drop PB, Add All Out Kick @ 4:30+

3x100 Best Tech. Free (think 80% 200P) @ 1:20+
1x300 Pull - Last 100 Drop PB, Add All Out Kick @ 4:30+

200 easy

2-6-20

200 Loosen
8x25 Kick - O:Free  E:Fly or Breast @ :30+
200 Pull - Count Strokes
8x25 Sprint Cycle - 4 Free, 4 Non-Free @ :30+

2 Rounds:
4x25 Pull - PB at Ankles @ :30+
4x25 Pull - PB at Knees @ :30+
4x25 Pull - Regular - Count Strokes @ :30+
4x25 Free - Hold Stroke Count @ :30+

24x25 as:
4 All Out @ :25-:30+
1 Active Recovery @ 1:00+

4x200 Pull - Last 50 Drop PB, Add All Out K @ 2:40+

200 easy

2-4-20

200 Loosen
200 Kick
200 Pull

6x50 as: 25 Single Arm, 25 Swim - O:Free  E:Back @ :50+
6x100 as: 50 Back, 50 Free @ 1:30+

Short:
2 Rounds:
4x100 O:IM  E:Free @ 1:30+
1x200 Pull - Hold Stroke Count @ 3:30+
    (2x25 Fast @ :25+ (IMers go IMO)
3x(1x50 as: 12.5 easy, 25 Fast, 12.5 easy @ 1:00 (IMers go IM Switch)

Long:
3x300 Pull - Last 100 Drop PB, Add Strong Kick @ 4:30+
2 Rounds:
1x400 Neg. Split @ 6:00+
4x75 Fast (think 500P) @ 1:20+

200 easy

2-1-20

600 as: 250 Loosen (Swim), 50 Kick
200 IM - Drill / Build
8x25 Sprint Cycle @ :30+

2 Rounds:
1x200 Pull - Count Strokes @ 3:00+
3x50 Desc. 1-3 @ :50+

12x100 Best Average @ 2:00+
Extra :30-1:00r after 6 & 9
Freestyle - All Free
IM - 100 IMs
Stroke - 75 Free, 25 Stroke

400 easy

1-30-20

300 Loosen
300 IM - Kick, Drill, Build
3x100 Desc. 1-3 @ 1:40+

3 Rounds:
2x25 Single Arm @ :30+
2x25 Drill (Catch-up) @ :30+
2x25 Best Tech. @ :30+
3x50 Hold Best Tech. or IM Switch @ :40-1:00+

IM:
1x400 IM as: 25 Free, 25 Stroke @ 6:00+
4x25 Fast Fly @ :30+
1x300 IM as: 25 Stroke, 25 Free, 25 Stroke @ 4:30+
4x25 Fast Back @ :30+
1x200 IM @ 3:00+
4x25 Fast Breast @ :30+
1x100 IM @ 1:30+
4x25 Fast Free @ :30+

Free:
3 Rounds:
1x400 Pull - Hold Stroke Count @ 5:20-6:00+
4x25 Fast @ :30+

200 easy

1-28-20

200 Loosen
200 IM - Drill / Build
4x50 Kick @ 1:00+
4x50 Desc. @ :50+

2 Rounds:
3x50 IM Switch @ :55+
3x100 IM @ 1:35+

2-3 Rounds:
6x50 Hold Best Average @ :40-1:00+
300 Pull - Hold Stroke Count @ 6:00+

300 easy

1-23-20

200 Loosen
200 IM - Drill / Build
6x50 Desc. 1-3; 4-6 @ :50+
12x25 Sprint Cycle - 1-4.Free 5-8.Best  9-12.Worst @ :30+

IM:
4 Rounds: IMO
2x25 Kick @ :35+
2x25 Drill (Single Arm) @ :35+
2x25 Swim (Best Tech.) @ :35+
1x100 IM - Best Turns @ 2:00+

Free:
4 Rounds:
2x25 Handlead Kick (Superman Position) @ :35+
2x25 Single Arm @ :35+
2x25 Catch-up @ :35+
1x100 Best Tech. Free @ 2:00+

4x400 @ 6:00+ or :20r
1.Pull
2.300 Pull / 100 Free w/Strong Kick
3.200 Pull / 200 Free w/Strong Kick
4.100 Pull / 300 Free w/Strong Kick

200 easy

1-21-20

300 Loosen
8x50 O:Kick  E:Drill @ 1:00+
300 Pull - Count Strokes

2 Rounds:
6x50 Free @ :40+
1x100 Catch-up w/All Out Kick @ 2:00+

4 Rounds:
2x25 Fly @ :25+ or Free - No Breath @ :30+
2x50 Back @ :45+ or Free @ :45
2x100 as: 50 Breast, 50 Free @ 1:40 or Free @ 1:20+

200 easy

1-18-20 - 5:00-6:00 AM @ NORTH

200 Loosen
2x50 Kick @ 1:00+
200 Pull
2x50 Kick @ 1:00+
200 IM - Drill / Build

IM:
3 Rounds: IMO - No Free
6x25 Swim - Count Strokes @ :30+
1x150 IM (Skip Stroke of Round - ex:6x25 Back + 150 IM - Fly, Breast, Free) @ 2:30+

2 Rounds:
1x300 IM - Mid 25 always Free - ex:25 Fly, 25 Free, 25 Fly, 25 Back, 25 Free, 25 Back... @ 5:00+
3x100 IM @ 1:40+

20x25 as: 1-4.Fast @ :25+  5.Active Recovery @ 1:20+

200 easy

Free:
3 Rounds:
6x25 Drill - R1.Single Arm  R2.Catch-up  R3.Best Tech. @ :30+
1x150 Pull - Desc. by Round @ 2:15+

2 Rounds:
1x300 Neg. Split @ 4:30+
3x100 Best Average @ 1:30+

20x25 as: 1-4.Fast @ :20+  5.Active Recovery @ 1:10+

200 easy

1-14-20

400 Loosen
200 Kick
6x50 IM Switch @ 1:00+
4x25 Sprint Cycle @ :30+

8x150 Pull - O:Last 50 Drop PB, Add All Out K  E:All Pull @ 2:00/2:15+
IM Option - O:25 IMO, 25 Fr  E:25 Fr, 25 IMO @ 2:00/2:15+

20x50 as: 4 @ Best Average @ 1:00, 1 @ Active Recovery @ 1:30

300 easy

1-11-20

200 Loosen
200 Kick
200 IM - Drill/Build
8x50 Desc. 1-4; 5-8 @ 1:00+

IM:
3 Rounds: IMO - No Free
2x25 Kick - IMO by Round @ :30+
2x25 Swim - IMO by Round @ :25+
2x100 IM @ 1:35+

6x200 O:IM @ 3:00+  E:Pull @ 2:45+

200 easy

Free:
3 Rounds:
4x50 Pull - 1.PB @ Ankles  2.PB @ Knees  3.Regular  4.Swim w/All Out K @ :50+
4x50 Free @ :40+

16x25 1-3.Smooth / Best Tech.  4.All Out @ :25+
12x25 1-2.Smooth / Best Tech.  3.All Out @ :30+
8x25 1.Smooth / Best Tech.  2.All Out @ :35+
4x25 All Out @ :40+

200 easy

1-9-20

600 Continuous - 2x(200 Swim + 100 Kick)
8x50 O:Pull  E:Catch-up @ 1:00+

2 Rounds: R1.Free  R2.Stroke
4x50 Drill @ 1:00+
4x50 Desc. 1-4 @ 1:00+

4x100 as: 75 Free, 25 Stroke @ 1:35+
4x75 as: 50 Free, 25 Stroke @ 1:15+
4x50 as: 25 Free, 25 Stroke @ :55+
4x25 Stroke @ :35+

300 easy

1-7-20

200 Loosen
200 IM - Drill / Build
6x50 Desc. 1-3; 4-6 @ 1:00+
6x50 IM Switch @ 1:00+

3x400 P - Last 100 Drop PB, Add All Out K @ 5:40+

IM:
3 Rounds:
2x25 Fly @ :25+
1x150 as: 50 Back, 50 Breast, 50 Free @ 2:40+
:30r
2x25 Fly @ :25+
1x100 as: 50 Back, 50 Breast @ 1:40+
2x25 All Out Free @ :30+

Free:
3 Rounds:
1x150 Free - Build Legs @ 2:10+
2x25 All Out Free @ :25+
:30r
4x50 Fast Free - Think 200P @ :50+

200 easy

1-2-20 - HAPPY NEW YEAR!

400 Loosen
200 IM - Drill / Swim
4x50 Best Tech. Free - Paddle on Head @ 1:00+
4x50 Desc. 1-4 @ 1:00+

Free: 
500 Free for Time - Average 100s (ex: 5:50 = 1:10 Average)
200 Recovery - Kick, Drill, or Swim
then...
5x100 For Time - Beat 500 Time @ Average + :15 (ex: 1:10 Average + :15 = 1:25)
200 Recovery - Kick, Drill, or Swim

or

10x50 For Time - Beat 500 Time @ Average / 2 + :15 (ex: 1:10 Average / 2 = :35 + :15 = :50)
200 Recovery - Kick, Drill, or Swim

IM:
4 Rounds:
1x50 Free @ :45+ (short rest - :10 or less)
1x50 Stroke - IMO by Round @ 1:00+
1x50 Free @ :45+ (short rest - :10 or less)
2x25 Stroke - IMO by Round @ :30+

3 Rounds:
2x50 IM Switch - by Round @ 1:00+
1x100 IM - Fast @ 1:50+

Everyone:
20x25 as: 4 Fast, 1 easy @ :35+

300 easy