IM
Warm Up:1000 SKIPS Main Set:3 x 100 IM Desc. 4x IMO2 x 50 Drill 1 x 50 Sprint 1 x 50 Easy Cool Down:400 Choice TOTAL YARDAGE: 2500
DPS
Warm Up:1000 SKPS Main Set:3 x 50 DPS @P+201 x 50 Beat Interval by 5+ sec @P+35 3 x 50 DPS @P+202 x 50 Beat Interval by 5+ sec @P…
100’s on Descending P
Warm Up:200 FR200 IM6 x 50 UW Kick/Swim6 x 25 Scull3 x 50 Salute Drill FR 12 x 50 NON-FR R: 20 Main Set:50 Easy 10 x 100 FR @P+10…
Resistance and Sprints
Warm Up:1000 SKIPS Main Set:2x4 x 50 Resistance R: 204 x 50 OTB Sprints @2:001 x 100 Easy10 x 50 BA Drill/Swim by 25 Cool Down:500 ChoiceTOTAL YARDAGE: 2500
8 x 100 FR and Pull
Warm Up:250 FR200 IM8 x 50 Kick/Swim by 25 w/ Fins @1:006 x 25 scull Main Set:8 x 100 FR @P+158 x 100 Pull @P+15 Cool Down:400 Choice TOTAL YARDAGE:…
Broken 200 From Dive for Time
Warm Up:1000 SKIPS Main Set:2 x 25 FR Kick Superman4 x 25 1/2 Kick, 1/2 Hesitation Drill4 x 25 1/2 Kick, 1/2 Swim4 x 24 Deadman Start Sprints50 Easy 2x…
Gear Set
Warm Up:200 FR200 IM Drill/Swim2 x 100 Kick4 x 50 Fist Drill/Swim8 x 25 Scull Main Set:10 x 25 UW FL Kick w/ Fins @:4050 Easy10 x 50 FR Hold…
Stroke and Pull
Warm Up:200 FR200 IM6 x 50 Kick 25 UW Kick/25 Swim6 x 25 Scull3 x 50 Hesitation Drill Main Set:4 x 50 FL @P+401 x 400 Pull @P+151 x 50…
3 x 1000 Distance FR
Warm Up:200 FR200 IM6 x 50 UW FL Kick/Swim w/ Fins6 x 25 Scull3 x 50 Hesitation Drill Main Set:3x2 x 100 Choice w/ Fins (aim for PB) @2:001 x…
Stroke & Drills
Warm Up:1 x 200 FR2 x 100 Kick4 x 50 25 Fist, 25 Catch-Up8 x 25 Low Scull Main Set:3x 4 x 25 Stroke2 x 25 Kick 4 x 25…