Breathing
Warm Up:4 x 100 ODD: FR, EVEN: Choice 6 x 50 Kick/Swim by 256 x 50 Drill/Swim Main Set:4 x 100 FR B/E 5 @P+1550 Easy4 x 100 Pull B/E…
FR, Pull, Fins
Warm Up:200 FR200 IM4 x 50 UW FL Kick w/ Fins/Swim 4 x 50 Destination Drill w/ Fins Main Set:3 x 100 FR @P+102 x 150 FR @[P+10]-51 x 300…
Broken 500 @1000 Pace
Warm Up:1000 SKIPS Main Set:Holding 1000 Pace 50 R: 10100 R: 20200 R: 30100 R: 2050 R: 10200 Easy 12 x 25 1) UW FL Kick w/ Fins2) Easy3) Sprint…
Broken Set
Warm Up:1000 SKIPS Main Set:2x: Round 1 Swim, Round 2 w/ Fins 1 x Broken 100 by 25-50-25, Rest: 5-10-51 x 50 Easy 1 x Broken 200 by 50-100-50, Rest:…
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…
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:…
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…
3 x 600 FR Desc P
Warm Up:200 FR200 IM6 x 50 Kick/Swim by 25 w/ Fins @1:006 x 25 Scull100 Easy Main Set:3 x 100 FR @P+15 2 x 100 FR @P+10 1 x 100…
100’s
Warm Up:200 FR200 IM8 x 50 25 UW FL Kick, 25 Swim w/ Fins @1:004 x 50 Hesitation Drill FR w/ Fins Main Set:6 x 100 FR Pull @P+15 Desc…