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
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
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
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