10-18-25 Master The Medley

Warm Up 900/20:00

300 Every 3rd  25 Backstroke

200 Pull W/ Buoy and Paddles-Bilateral Breathing

100 Choice Kick

200 I.M -25 Kick -25 Swim

4x25 @:10-15s Rest Choice Stroke Build

Backstroke Technique 600/15:00

4x50 @:10s Rest Backstroke -25 Right Arm -25 Left Arm (Arm that's not moving at your side)

4x75 @:10s Rest -25 Streamline Backstroke Kick -50 Backstroke

1x100 Backstroke 5Stroke 6Kicks

Main Set (I.M) 1850/40:00

3x50 @:5-10s Rest I.M Switch (Fly/Back Back/Breast Breast/Free)

3x100 @:10-15s Rest Free Descend 1-3

6x50 @:10-15s Rest Back #1-3 Descend  #4-6 Ascend

4x50 @:10s Rest Free -25 Fast  -25 Smooth

6x50 @:10s Rest Breast Descend 1-3, Ascend #4-6

1x200 @:20s Rest Free Negative Split

3x100 @:15s Rest I.M Descend 1-3

4x25 @:10-15s Rest I.M Order All out 

Cool Down 200/5:00

4x50 Choice 

3550 Yards 80 Minutes

9-10-25 Hold Your Rhythm

Warm Up 800/20:00

4x200 @:20s Rest

#1 Swim 

#2 Kick 

#3 Pull

#4 Swim

Kick 400/15:00

4x25 @:10-15s Rest Max Underwater Dolphin Kick -After Ez Free to wall

4x25 @:10s Rest Streamline Flutter Kick On Back 

4x25 @:10s Rest Breaststroke Kick

4x25 @:10s Rest Streamline Flutter Kick on front -Stroke to Breath, Alt Sides

Drill 400/10:00

4x25 @:10-15s Rest Butterfly Drill

2x50 @:10s Rest Back Drill

2x50 @:10s Rest Breast Drill

2x50 @:10s Rest Free Drill

Main Set 1600/40:00

3x100 @:10-15s Rest Pull #1 Free Breathing Every 3 #2 Breathing 3/5/3/5 #3 Free Breathing 3/5/7 Last 25 Backstroke 

4x150 @:15s Rest Build Each 150 Try to stay in Aerobic Range-Odds Free -Evens Choice Stroke 

1x50 @:30s Rest Active Recovery

4x100 @:10-15s Rest Free Descend 1-4

1x50 @:30s Rest Active Recovery 

4x50 @:10-15s Rest  Choice Kick -25 Smooth -25 Fast

Cool Down 200/5:00

8x25 @:10-15s Rest

Breathing 4,3,2,1,1,2,3,4 by 25

3400 Yards 90 Minutes

4-24-25 Stroke Count Day

Warm Up 800/20:00

300 Free Loosen Focusing on Long Strokes

4x50 @:10-15s Rest Drill/Swim

4x50 @:10-15s Rest  Choice Kick Descend 1-4

4x25 @1:00 Swim Golf. Count Strokes + Time(score = strokes + time)

Pre Set 800/20:00

4x100 @:10-15s Rest Swim Golf

4x50 @:10s Rest Streamline Kick on Back

4x50 @:10s Rest Pull Descend 1-4 Emphasize Distance Per Stroke

Main Set 2100/45:00

2x100 @:15s Rest Establish baseline Swim Golf score – goal is to maintain or beat it throughout

4x50 @:10-15s Rest Descend 1-4 (Descend Time and Stroke Count)

12x25@:10s Rest – 4 Fly, 4 Back, 4 Breast, Goal: lowest possible stroke count per stroke

1x200 @:10-15s Rest I.M. Trying to Take as Few Strokes as Possible

2x100 @:15s Rest  Free Swim Golf (Zone 3-4 effort) hold your best score 

4x50 @:30s-1:00 Min Rest Sprint W/ a Stroke Count Cap

1x100 @1:00 Min Rest All Out, Trying to beat your best Golf Score

4x100 @:15s Rest I.M Swim Golf

3x100 @:15s Rest Choice Stroke Descend 1-3. Maintain Stroke Count Descend time

Cool Down 300/5:00

2x50 Scull/Swim

2x50 Drill/Swim

2x50 Back or Breast

4000 Yards 90 Minutes

4-12-25 Legs and Lungs

Warm Up 900/20:00

3x100 @:10-15s Rest #1. Swim #2. Kick/Swim by 25 #3. Drill/Swim by 25

6x50 @:10-15s Rest -Odds Kick Build -Evens Drill/Swim(Build the Swim)

4x50 @:10-15s Rest #1.-2. Distance Per Stroke #3.-4. Build to Fast

4x25 @:10-15s Rest Sprint Cycle

Pull And Kick 1000/20:00

4x75 @:10-:15s Rest Pull -Odds Free -Evens No Free

4x50 @:10s Rest Kick Descend 1-4. 

4x75 @:10-15s Rest -Odds Kick/Drill/Swim -Evens Swim/Kick/Drill

8x25 @:10s Rest Kick -Odds Sprint -Evens Smooth

Power And Mid-Distance 1100/25:00

2x200 @:15-20s Rest Zone 3 (Strong and Aerobic)

6x50 @:10-15s Rest Choice Stroke  Descend 1-3,4-6

2x100 @:15-30s Rest No Free Build to Sprint

4x50 @:15s Rest -Odds Sprint -evens Active Recovery

Stroke And Strength 800/15:00

4x75 @:15s Rest Rolling I.M (#1 Fly/Back/Br, #2 Back/Br/Fr, etc.)

4x25 @:5-10s Rest Choice Stroke Descend 1-4

4x50 @:10-15s Rest Choice Strokee -Odds 1st 15 Yards Fast -Evens Last 15 Yards Fast

8x25 @:10-15s Rest  Pull No Free Build to a Fast Finish

Cool Down 200/5:00

100 Drill/Swim

100 Easy Back Or Breast

4000 Yards 85 Minutes

3-1-25 Swim Now, Wine Later

Warm Up 1000/25:00

400 Free I.M (-50 Free-50 Back-50 Breast-50 Free x2)

4x75 @:10-15s Rest I.M Order Kick/Drill/Swim

4x50 @:10-15s Rest Free Descend 1-4.

4x25 @:10-15s Rest Sprint Cycle (#1. Fast/Ez #2. Ez/Fast #3.Build #4.Sprint)

Drill 450/10:00

8x25 @:10-15s Rest -Odds Butterfly 3R 3Left 3Fullstrokes -Evens Breaststroke 1 Pull 3 Second Glide

8x25 @:10-15s Rest -Odds Backstroke TeaCup Drill -Evens Freestyle 3 Stroke 1 Second Glide

1x50  I.M (12.5 yards of Each Stroke)

Kick 450/10:00

3Rounds

1x100 @:10-15S Rest -50 Dolphin Kick, 1 Kick Per Second -50 Breaststroke Kick with a 3 Second Glide

1x50 @:15s Rest Fast Flutter Kick

Pull 500/10:00

1x300 @:30s Rest Rest -Paddles -25 Breathing by 3 -25 Breathing by 5 -25 Back Stroke -25 Breathing By 9 

8x25 @:10-15s Rest -Paddles  -Odds Breast Pull W/ a Flutter Kick Breath Every 3 Strokes -Evens Double Arm Back Stroke

Main Set 1300/

4x150 @:10-15s Rest

-Odds -50 Fly-25 Back -25 Breast -50 Free 

-Evens -25 Fly -50 Back -50 Breast -25 Free

4x75  @:10-15s Rest Free Descend 1-4

4x50 @:15s Rest -25 I.M Order Fast -25 Free Smooth

8x25 @:10-15s Rest -Odds Fast I.M -Evens Smooth Backstroke

Cool Down 200/5:00

8x25 @:10-15s Rest Free 4,3,2,1,1,2,3,4 Breaths Per 25

2-26-25 Masters Meltdown

Warm Up 1000/25:00

200 Swim 

200 Kick -25 Fast -25 Smooth

200 Freestyle I.M (-50 Free -50 BK -50 Br -50 Free)

200 Drill 

200 Pull Negative Split

A.600/15:00

12x50 @:10-15s Rest

 -Odds, Fast Rotate Through -25 Fly/Bk/Br -25 Free 

-Evens -50 Free Distance Per Stroke

B. 1000/25:00

2 Rounds 

1x250 @:15-30s Rest Free Negative Split -80/90% Max Effort by 125

1x250 @:15-30s Rest -25 Fly -50 Back -75 Breast -100Free

C. 900/20:00

6x75 @:10-15s Rest

#1-2 -25 Fly -50 Bk

#3-4 -25 Bk -50 Breast

#5-6 -25 Breast -50 Free 

9x50 @:10-15s Rest I.M Switch (Fly/Bk Bk/Br Br/Free)

#1-3 Drill

#4-6 Swim 

#7-9 Fast

Cool Down 300/5:00

200 Back 

100 Free

3800 Yards 90 Minutes

11-23-24 Kick, Drill, Swim, Win

Warm Up 1000/25:00

4x100 @:15s Rest -Odds Free -Evens Free I.M (Free,Back,Breast,Free)

6x50 @:10-15s Rest Choice Stroke Build

4x50 @:10-15s Rest -Odds Kick -Evens Drill

4x25 @:10s Rest  Free #1. 4 Breath Max #2. 3 Breath Max #3.2 Breath Max #4.1 Breath Max

Main Set 2850/60:00

4 Rounds

2x75 @:15s-20s Rest Kick/Drill/Swim

4x25 @:10s-15s Rest I.M Order By Round

3 Rounds

3x100 @:15-20s Rest Choice Stroke Descend 1-3. 3=All Out

1x50 @:30-1:00 Min Rest Active Recover 

2 Rounds

1x200 @15-30s Rest Pull Negative Split

8x25 @:10-15s Rest Choice Stroke -Odds Fast -Evens Smooth 

Cool Down 200/5:00

1x200 Choice

4050 Yards 90 Minutes 

10-7-24 Drill, Sprint, Survive

Warm Up 850/20:00

300 Choice Swim

100 Choice Kick

4x50 @:10s Rest I.M Order Drill/Build

8x25 @:5-10s Rest Choice Desc. 1-4/5-8

1x50 EZ

Drill 300/6:00

4x25 @:5-10s Rest Free w/ A Dolphin Kick

4x25 @:5-10s Rest Fly Drill 1R-1L-1B 1/1/1

4x25 @:5-10s Rest 1 Fly stroke 2 Kicks 1 Breast Stroke w/ 1 Fly Kick

Main Set 2400/55:00

4 Rounds *Sprints Reverse I.M Order by Round- Free/Br/Bk/Fly

1x25 @:15s Rest Sprint get your time

1x75 @:20-30s Rest EZ

12x25 @:15s Rest Sprint -Stay within 2-3 Seconds of your 25 Sprint

1x200 @:45s-1:00 Min Rest Ez

Cool Down 300/5:00

3x100 Ascend Choice

3850 Yards 86 Minutes

4-23-24 Flowery Freestyle Fun

Warm-Up 1000/25:00

2x Rounds

1x300 Free Loosen @ 6:00-7:00 

1x200 K/S 

Main Set 3000/60:00

16x50 @5-10s -25 I.M -25 Free

4x100 @15s Desc. 1-4 Free w/ Fins and Pads

4x75  @10-15s Desc. 1-4 Free w/ Fins

4x50  @10s Build to Fast w/ Pads

12x25 @10s -O Fast Fly -E Smooth Free

12x25 @10s Backstroke 2 Fast 1 Smooth

12x25 @10s Breaststroke 3 Fast 1 Smooth

12x25 @15s Free All Fast

Cool Down 300/6:00

6x50 Choice Smooth 

4300 Yards 91 Minutes

4-2-24 Stroke Roulette

Warm-Up 1300/30:00

1x300 Free Looosen

4x50 @10s I.M.O- Kick/Drill

4x50 @10s I.M.O- Drill/Build

6x50 @10s I.M Switch

4x50 @5-10s  Free Desc. 1-4

4x25 @5-10s Sprint cycle 

Main Set 2300/60:00

4x125 @10s I.M  Done as 25-Fly-50 Bk-25 Br -25 Free

6x50  @5-10s Kick Desc. 1-3,4-6

4x75  @5-10s Choice Stroke Desc.1-4

2x100 @5-10s I.M

4x75  @5-10s  Choice Stroke Desc.1-4

2x100 @5-10s I.M

4x75  @5-10s Choice Stroke Desc.1-4

2x100 @5-10s I.M

Cool Down 300/10:00

6x50 Choice Loosen

3900 Yards 100 Minutes

3-26-24 Swim Fast or Float Home

Warm-Up 900/20:00

300 Free loosen

2x100 @10s Choice Kick

4x50 @10s I.M.O Drill/Build

8x25 @10s Desc. 1-4 ,5-8

Main Set 2400/50:00

2 Rounds 

4x25 @10s Fly Fast

1x200 @10s Choice Stroke Pull

4x25 @10-15s  Back Fast

4x50 @10s Choice Stroke Drill/Swim

4x25 @10-15s Breast Fast

4x50 @10s Choice Stroke Drill/Swim

4x25 @10-15s  Free Fast

1x200 @10s Choice Kick

Warm Down 300/6:00

2x75 Free Bi Lateral Breathing

2x50  Double Arm Backstroke

2x25  Dolphin Dive

3600 Yards 76 Minutes 

3-16-24 Swell Speed Symposium

Warm-Up 1000/25:00

300 Free

200 Back 

4x75 @15s I.M.O k/d/s

8x25 @10s-O Scull -E Build 

Main Set 2100/45:00

1x200 @10s Free Build to 70-80% 

4x50 @5-10s No Free Desc-1-4

2x75 @10s Free -50 Build-25 Sprint

3x100 @5-10s IM 

3x100 @5-10s Free Desc. 1-3. #3 Should be 90% max Effort

1x50 Dolphin Dive 

1x200 @5s Free pull with buoy,

4x100 @10s I.M -O Kick -E Drill

2x100 @10sFree 1st 100 80% max Effort .2nd 100 5 Seconds Faster than the 1st

2x50 @15s Choice Stroke all out 

Speed 800/20:00

4x(1x50@10s Sprint Free- 1x50@10s Smooth Back)

4x(1x50@10s Sprint No Free-  1x50@10s Smooth Free)

Cool Down 200/5:00

200 Choice Loosen 

95 Minutes 4100 Yards

3-7-24 Sprint Cycles & Smiles

Warm-Up 1350/ 30:00

1x200  Free Loosen

2x150 @10-15s Free, as-50 Kick -50 Drill -50 Swim

1x200  Perfect technique Free

4x50 @5-10s Desc. 1-4

2x75 @5-10s Free k/d/s

1x100 @10s  I.M

4x25 @10s Sprint Cycle

1x100 Smooth 

Main Set 1900/40:00

2x ( 4x50 @5-10s  Choice Stroke Race Pace)

    ( 1x50 @30s Free Recover

4x50  @15s -25 Kick -25 No Free Swim

5x100 @10s Ascend 1-5

4x50  @5-10sFree -25 Kick -25 No Free Swim

2x ( 4x50 @5-10s Choice Stroke Race Pace)

    (  1x50 @30sRecover

Cool Down 600/15:00

1x200 Free Loosen

2x25 @5-10s Fast U/W 5 Fast Break out Strokes

2x50 @5-10s Free Fast Inside the flags!

2x25 @5-10s last 10 Yards All out

1x200 Ez

3850 Yards 85 Minutes

12-2-23 Winter Waves

Warm-Up 900/25:0

300 Free or Free I.M

4x75  Free @10s Rest

-O -50k -25 Build

-E -25 Build -50K

6x50 @ 5s Rest  I.M Switch

(fly/bk- bk/br-br/free)

Kick 500/12:00

4x50 @5s Rest Free Kick Desc. 1-4

4x50 @5s Rest  No Free Kick Desc. 1-4

4x25 @5s Rest  Choice Kick -O Fast -Even Smooth

Pull 600/15:00

2x200 @10s Rest Pull (Choice Equip) Negative Split 

4x50 @10s Rest (Choice Equip)  -25 Smooth -25 Fast

Main Set 1200/30:00

1x300  @15s Rest Free - breathing every 3/5 By 50

2x200 @10s Rest  1. Build Free 2.Backstroke 

3x100 @10s Rest 1. Free 2. Back 3. Choice stroke -Build each 100 to fast

4x50  @10s Rest I.M Order by 50.

Speed Set 500/12:00

10x50 @ 10s Rest

- O -25 Smooth -25 Fast 

- E -25 Fast -25 smooth

Cool Down 200/4:00

200 Stretch it out

3900 Yards 98 Minutes

11-4-23 Waves of Willpower: Pushing Past Comfort

Warm-Up: 800/18:00

200 Free 

4x100 @ 15s Rest: 25 Kick / 25 Drill / 25 Kick / 25 Swim

8x25 @ 10s Rest:

-Odds Fast 

-Evens Easy 

Set 1 1000/ 22:00

5x200 @ 20s Rest:

#1: Freestyle at a moderate pace focusing on efficiency.

#2: Pull with a buoy and paddles, 

#3: Freestyle- 50 at bilateral Breathing-Fast 80-90% pace, 

#4: IM 

#5: Negative split 

Set 2 500/ 12:00

10x50 @ 15s Rest:

1-5: Freestyle, Desc 1-4, Hold Speed for 5

6-10: Non-free, Desc. 6-10

Set 3 500/ 12:00

2 Rounds

1x25 Fly @ 10s Rest: 

1x50 Fly/Back @ 15s Rest: 

1x75 Fly/Back/Breast @ 20s 

1x100 I.M @ 30s Rest: 

Set 4 900/20:00

2x150 @ 20s Rest: Swim at a pace that feels just on the edge of comfort—aim for about 85% effort.

1x300 @ 30s Rest: Maintain that effort 

2x150 @ 20s Rest: Increase Effort to 90% 

Cool Down: - 300/7:00

6x50 Choice Stroke -Smooth @ 15s Rest:

4000 Yards 91 Minutes

10-28-23 Broomsticks are Overrated: We Swim!

Warm-Up - 600/15:00

200 Free - Focus on a long, smooth stroke.

4x50 @ 15s Rest: -25 Free build -25 Choice stroke.

4x50 @ 10s Rest: -Odds Kick (Flutter/Choice) -Evens Pull.

Pre-Set - 400/10:00

4x100 @ 10s Rest: -25 Drill -25 Swim x2. Choose a different stroke each time.

Set 1 – 1100/26:00

4x275 @ 10-15s Rest:

1: 175 Free (threshold pace) / 100 IM

2: 100 IM / 175 Free (threshold pace)

3: 175 Free (threshold pace) / 100 IM

4: 100 IM / 175 Free (threshold pace)

Threshold pace =70-80% Max Effort

Set 2 – 900/22:00

3x300 @ 20s Rest:

1: 100 Fast Free / 100 Moderate Breast / 100 Easy Free

2: 100 I.M / 100 Fast Free / 100 Easy Free

3: 100 Easy Free / 100 Fast Back / 100 Moderate Free

Stroke Transition - 700/18:00

4x175 @ 20s Rest:

1: 50 Free / 25 Back  / 50 Breast / 50 Free 

2: 50 Free / 25 Breast  / 50 Fly  / 50 Free

3: 50 Free  / 25 Fly / 50 Back / 50 Free

4: 100 I.M /75 Free

Pull & Breathing Pattern – 400/10:00

4x100 @ 10s Rest:

Pull buoy, no kick. Change breathing pattern every 25 (3, 5, 3, 7 for Free).

Cool Down - 200/4:00

4x50 Choice Stroke @ 15s Rest:

4300 Yards 105 Minutes

10-26-23 Vampire Velocity Ventures

Warm-Up 700/18:00

300 Free loosen

4x50 @ 15s Rest: -25 I.M -25 Free

4x50 @ 10s Rest: -Odds Drill - Even As Few Breaths as Possible

Pre-Set 400/12:00

4x100 @ 10s Rest: Descend 1-4. Start moderately and push the speed on each subsequent 100.

Set 1 1200/30:00

8x150 @ 10-15s Rest:

1, 3, 5, 7: 50 Free (sprint) / 100 Easy-Moderate Free

2, 4, 6, 8: 100 Free (sprint) / 50 Easy Free

Set 2  800/20:00

8x100 @ 10s Rest:

1-2: 25 Easy / 25 Fast / 25 Easy / 25 Fast

3-4: I.M

5-6: 50 Easy / 50 Fast

7-8: 50 Fast / 50 Easy

Kick Set   400/10:00

8x50 @ 10s Rest:

Odds: Flutter kick 

Evens: Choice kick all out

Cool Down 300/7:00

3x100 @ 15s Rest:

1st: 100 IM, easy

2nd: 100 Back, steady

3rd: 100 Free, focus on relaxation

3800 Yards 97 Minutes 

10-19-23 From Breast’s Best Glide to Butterfly’s Sky High

Warm-Up 800/20:00

300 Free: Build by 75

4x50 @ 15s Rest: Free Bilateral  3/5 by 25

4x50 @ 10s Rest: Kick -Odds Flutter K -Evens Butterfly K

4x25 @ 10s Rest: Odds Breast, Evens Fly.

Breaststroke:  400/10:00

4x100 @ 15s Rest:

75 Breast focusing on gliding and strong pull.

25 Free: relaxed.

Butterfly: 450/11:00

6x75 @ 20s Rest: -50 Free -25 Fly 

Breaststroke & Butterfly Combo: 600/15:00

3x200 @ 20s Rest:

-50 Breast emphasizing technique.

-100 Free at a steady pace.

-25 Fly (focus on form)

-25 Breast to finish strong.

Freestyle Endurance: 800/20:00

4x200 @ 15s Rest:

1st: 200 Free Drill Mix them Up

2nd: 100  build + 100 smooth

3rd: 50  (fast) + 150  smooth

4th: Negative Split by 100 

Variation Set: 500/12:00

4x125 @ 15s Rest:

1st: -50 Breast -50 Free -25 Fly 

2nd: -25 fly  -50 Free  -50 Breast 

3rd: -50 Breast -25 Fly -50 Free

4th: -50 Free -50 Breast -25 Fly

Cool Down: 200/4:00

100 Breast

100 I.M

3750 Yards 92 Minutes 

10-17-23 Surfing the Stroke Spectrum

Warm-Up 600/15:00

300 Free - Increase speed every 100.

4x50 @ 10s Rest -Odds Free - Evens Back

4x25 @ 10s Rest -Odds Breast - Evens Fly

Breaststroke and Butterfly Drill Set 400/10:00

4x50 @ 10s Rest - Breast Stroke Drill -3 Second Glide.

4x50 @ 15s Rest -Butterfly single-arm -25 left, -25 right

Race Strategy Set 600/15:00

3x100 @ 10s Rest Alternating -50 Back-50 Free. first 50 strong and second 50 smooth.

4x75  @ 15s Rest -50 Free (25 Fast / 25 Smooth) -25 Back, Fast

Breast & Fly 1150/25:00

4x100 @ 10s Rest -Odds Breast Stroke - Even Freestyle

3x100 @ 10s Rest -50 Free  -25 Breast -25 Butterfly 

3x150 @ 10s Rest -50 Free -50 Breast -50 Free

Stroke Transition  600/15:00

4x50 @ 10s Rest

Odds: -25 Breast -25 Free

Evens: -25 Fly -25 Back

4x100 @ 15s Rest

1st: -25 Free -25 Fly -50 Backstroke.

2nd: 50 Backstroke  -50 Breaststroke.

3rd: 50 Breaststroke -50 Freestyle.

4th: I.M

Cool Down 300/6:00

3x100 @ 2:00

-100 Free -100 Back -100 Breast 

3650Yards 86 Minutes

9-26-23 Butter-Fly Me to the Moon & Back!

Warm-Up 900/25:00

1x300 Free Loosen Trying to do 2-3 Dolphin Kicks off Each Wall.

6x50 @:15 Seconds Rest: 25 Back / 25 Breast 

4x50 @:10 Seconds Rest Free Desc. 1-4

4x25 Dolphin Dive 

Technique Set: 700/18:00

4x50 @:20 Seconds Rest Hand Lead Dolphin Kick

4x100 @:15 Seconds Rest: IM order, 

4x25 @:10 Seconds Rest: Butterfly sprint.

Main Set: 1450/33:00

3x150 @:20 Seconds Rest

1st 150: 100 Free / 25 Butterfly / 25 Backstroke

2nd 150: 50 Free / 50 Butterfly / 50 Free

3rd 150: 100 Backstroke / 25 Butterfly / 25 Free

2x200 @:20 Seconds Rest

1st 200: 175 Free + 25 Butterfly

2nd 200: 150 Free + 25 Butterfly + 25 Backstroke

4x100 @:15 Seconds Rest

Odds 75 Free with emphasis on dolphin kicks off each turn + 25 Butterfly

Evens: 75 Breaststroke + 25 Butterfly

4x50 @:10 Seconds Rest:

Odds: 25 Free / 25 Butterfly

Evens: 25 Backstroke / 25 Butterfly

Equipment: 200/5:00

4x50 @:15 Seconds Rest (with fins)

Odds: 25 Free with strong dolphin kicks off the wall + 25 Butterfly

Evens: 50 Free focusing on smooth, elongated strokes

Cool Down:200/4:00

8x25 -Odds Free -Evens Dolphin Dive

3450 Yards 85 Minutes