1-) 400 fr-bk       400fr-fly kick w/fins        400 drill-sw 2-) Dist&Mid 3 x (100 pull         4 x 50 descend average 1-3 by round) 3 x 400fr desc1-3 3 x 200fr desc 1-3 3 x 100fr desc 1-3 200easy Sprint & Mid 3 x (100 pull           4 x 50 descend average 1-3 …
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  1-) 3 x 100 #1: swim #2: scull-swim #3: fr-bk 2 x 200 kick w/ fins desc 1-4 by 50 1 x 300 frill-pull-sw free 2-) 18 x 75 (6 x 25 fl-50bk, 6 x 25bk-50br, 6 x 25br-50fr) @1:20 3-) 4 x (100 kick 100 drill 50 swim ) IMO 4-) 8 x …
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  1-) 3 x [ 100 drill 4 x 50 1st round kick IMO, 2nd round scull-swim IMO, 3rd round swim desc 1-4] 2-) Dist 9 x 400 (3 x w/ fins, 3 x desc 1-3, 3 x desc 1-3) Mid 3 x [200 sw neg split fr 30s rest 100 w/ fins all out …
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1-) 300 [50 6-b switch – 100 sw fr breathing 3-5               50 titanic back – 100 sw fr breathing 3-7]    4 x 25 Best Stroke sprint @:40    2 x 150 pull fr @3:00 breathing 3-5-7 by 25    4 x 25 Best Stroke sprint @:40    3 x 100 kick fr @2:002-) Dist  4 x 400 w/fins …
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1-)2 x 300 #1: 50 drill-100 sw                    #2: 100 IM-50 swim choice2-) 8 x 75 IMO (25 kick 25 drill 25 swim) @1:20 or 15s rest3-) 3 x (100 IMdrill               3 x 100 IM@1:50, 1:45, 1:40 by round)4-) 4 x (100 drill              100 kick               4 x 25 all out @:40) one round …
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  1-) Warm-Up 300 drill-swim by 50 300 kick-swim by 50 300 fast – easy by 25 6 x 50 ch desc 1-3 @1:00 2-) Dist 12 x 200 [4 x w/ fins neg split 8 x desc 1-4 2 x] Mid 3 x 200 w/ fins neg 3 x 100 desc 1-3 to 400 …
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Tuesday Feb 9th 1-)Warm-Up 200 fr-bk 4 x 50 kick ch desc 1-4 @1:10 200 fr-bk 4 x 50 pull fr desc 1-4 @1:00 100 (25 scull-25 swim choice) 4 x 25 @:45 all out work on streamlines 100 (25 head up breast-25 swim choice) 4 x 25 @:45 all out work on streamlines 2-) …
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  1-) Warm-Up 3 x [100 fr-bk swim 4 x 50 desc 1-4 20s rest 1st round kick 2nd round pull free 3rd round swim w/ fins 100 fr-bk swim 4 x 50 desc 1-4 20s rest 1st round kick 2nd round pull free 3rd round swim w/ fins] 2-) Dist 3 x [1 x …
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  1-) 2 x (100 drill, 100 swim-scull by 25, 100 IM kick, 4 x 25 swim IMO fast! 15s rest) 2-) 2 x [ 2 x 75 (25 fly 50 back)               2 x 75 (25 back 50 breast)               2 x 75 (25 breast 50 free)] 20s rest 3-) Sprint         6 x …
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1-) 4 x 300 w/ fins # 1: sw ch #2: breathing 3-5-7 by 50 #3: 50 fr-25 IMO Fast # 4: fly-free kick by 50 2-) Dist 30 x 100 desc 1-3 every 10 hundreds to 1500 pace @1:50 Mid 3 x [ 3 x 100 desc 1-3 @2:00 4 x 75 @ 100 …
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