400 WU choice
4x50 build :50

1x300 4:00
2x150 1:155
3x100 1:15
50 ez

3x100 1:20/1:15/1:10
:20 sr
3x100 PU 1:20
:20 sr
4x50 IMO :50

2X
   4 min social kick
   2x25 all out :30

4X (stroke by round; 25 :30, 50 :50)
   100 25/50/25 - 25 ez, 50 fast
   100 25/50/25 - 25 fast, 50 ez

100 CD

400 choice swim
300 kick
200 pull
100 drill or scull
			1000

3 X	|75 Fr/St/Fr	1:10 St IMO each round
|50 St/Fr 	:50
|25 St. 	:30
		450 (1450)

6 x 100  1:20, 1:15, 1:10, 1:25, 1:15, 1:10
50 ez
2 x 100 kick 1:50

4 x 150  Free pull optional 2:05, 1:50, 2:10, 1:45
50 ez
4 x 50 IMO :50

3 x 200 Free 2:50, 2:40, 2:30 
50 ez
8 x 25 F/ez, ez/f, EZ, F :30
			2550 (4000)

400 WU every 4th 25 stroke
300 KK every 4th 25 1/2 underwater
200 PU
4x50 build :50

4x75 kk/dr/bu 1:20

3X
   500
   50 EZ
   2X50 AO 1:15

Rd1 - 4x125 odds 1:30 evens 1:40
Rd2 - 5x100 IM odds 1:30 evens 1:40
Rd3 - 5x100 PU odds 1:20 evens 1:15

100 CD 

300 swim
200 kick
200 pull
100 drill swim

12 x 50 IMO :55

8 x 100 odds pull on 1:25, even kick on 2:00

5 x 100 on 1:15
50 EZ on 1:05
1 x 50 choice best effort on 1:05
50 EZ 1:05

4 x 100 on 1:15
50 EZ 
2 x 50 best effort 
50 EZ

3 x 100 on 1:15
50 EZ 
3 x 50 best effort 
50 EZ

2 x 100 on 1:15
50 EZ
4 x 50 best effort
50 EZ

1 x 100 on 1:15
50 EZ
5 x 50 best effort
100 EZ

400 ch
100 scull

3x
200 pull 2:50
150 kick 2:50
3 x 50 drill :55


75 1:10 25 stk/50fr
2 x 50 :50 25 stk/25fr
4 x 25 :30 stk
75 ez 1:20

150 2:15 25stk/50fr
2 x 100 1:35 25stk/25fr
3 x 50 :60 stk
100ez 1:40

225 3:20 25stk/50fr
150 2:20 25 stk/25fr
2 x 75 1:30 stk
75ez 1:20

300 4:15 25stk/50fr
200 3:05 25stk/25fr
100 2:00 stk
100ez 

400 choice 
4x75 1:15 k/dr/build

3x
2x200 3:00  1 build 2 fast
3x100 desc
   Rd 1 IM 1:30
        2 pull 1:25
        3 kick 2:00
4x50 1:00  25IMO fast/25 ez

100 cool down

400 WU
4x50 :50 variables

3x
   300 IM 4:30/4:20/4:10
   4x75 1:10/1:20/1:30
   2x100 1:40 kk/sw by 50

Rd1 - all IM; EZ/Fast/Ez 
Rd2 - 50 IMO, 25 fr; Fast/Ez/Fast
Rd3 - 25 IMO, 50 fr; odds Ez, evens fast

200 Ch
200 kick
4 x 75 backstroke 1:15
200 Ch
200 kick
5 x 50 breastroke :55
200 ch
200 kick
8 x 25 fly :30

18 x 75 pull
8 @ 1:05
6 @ 1:00
4 @ :55

8 x 50 :50 3 stk, 1 ez fr
:60
9 x 75 1:15 2 stk, 1 ez fr
:60
6 x 100 1:40 1 stk, 1 ez fr
:60
9 x 75 1:15 2 stk, 1 ez fr
:60
8 x 50 :50 3 stk, 1 ez fr

100 CD

300 choice
200 kick
200 pull
100 scull

4 x 75 progressive IM 1:15
4 x 75 desc free 1:05

200 pull 2:45
5 x 100 @ 1:30, 1:25, 1:20, 1:15, 1:10
50 EZ

200 IM 3:20
4 x 100 @ 1:25, 1:20, 1:15, 1:10
50 EZ

200 50 free/50 back 3:00
3 x 100 @ 1:20, 1:15, 1:10
50 EZ

200 IM 3:20
2 x 100 @ 1:15, 1:10
50 EZ

200 pull 2:45
1 x 100 @ 1:10 
100 EZ/cool down

4200 total

400 WU

8x150 2:15
   1-4: 50 IMO in the middle
   5-8: 50 fast, 100 fast, 150 fast, all ez
8x100 1:25
   1-4: 50 IMO in the middle
   5-8: add 25 fast each one

100 CD

400 WU

4x75 switchers 1:10
100 ez 1:30
4x75 switchers 1:05

4x75 alternate :55/1:00
100 ez 1:30
4x75 :55

4x75 1:10 25KK/50 swim
100 ez 1:30
4x75 1:10 50KK/25 swim

100 CD

400 WU

2x200 PU 2:40
4x100 KK/SW 1:40  kk IMO/25 IMO 25 free
50 ez

2x150 2:00 fr/back/fr
4x75 switchers 1:05
50 ez

2x100 1:15/1:10
4x50 IMO/fr 1:00 hold :35
50 ez

100 CD

400 WU

2X
   2x125 1:30
   50 ez
   4x75 switchers 1:05
   50 ez
   2x100 1:30 KK/SW
   4x50 IMO/free :40
   50 ez

100 CD

300 Swim
200 K
200 P
100 drill/scull
            800

6 x 50 25 stroke count/25 fast :50

6 x 100:  3 x 1:20, 2 x 1:15, 1 x 1:10    

       [150 pull 2:00
    [100 IM 1:40
3X     [2 x 75 build 1 stroke (by round) 1:15, 1 free 1:05
        [3 x 50 stroke/free IMO (by round) :45
        [50 ez

4 x 200 add 50 fast each round 2:40
100 cool down

300 S
200 K
200 P 
100 D/S

6 x 50 start in middle :50

6 x 150 pull 2:00, 2:20, 1:55, 2:15, 1:50, 2:10

6 x 50 15s vertical kick 1:10

6 x 100 1:15, 1:30, 1:10, 1:25, 1:05, 1:20

6 x 50 ½ breaths by 25 1:00

6 x 50 :45, :55, :40, :50, :35, :45
			
6 x 25 Fast :40
					
100 cool down

coffee

600 Ch

4 x 150 2:20 100sw/50kick

600 pull

8 x 75 1:10 50sw/25kick

12 x 50 (4 fly :50, 4 bk :50, 4 br :55)

12 x 50 :50 o:low stk count e: 3 breath

12 x 25 :30 o:fast breakout e: no breath

3x (2 x broken 400 1 fast, 1 recover)
200 3:20, 3:40, 4:00 by rd
100 1:40, 1:50, 2:00 by rd
2 x 50 :50, :55, :60 by rd
4 x 100 1:40 o:sw/k by 50, e: snorkel

400 WU every 4th 25 stroke
3x100 KK 2:00
3x100 PU 1:25
4x50 dr/build :55

4x75 switchers 1:10

6x100 (1:30/1:20/1:30/1:15/1:30/1:10)

8x50 AO (4 on 2:00, 2 on 1:30, 2 on 1:00)

4x100 50kk IMO / 25 IMO swim / 25 free 1:45

100 CD

400 Ch

3x
150 kick  2:50
150 25dr/fr 2:20
200 pull desc by rd 2:05


8 x 75 1:10 o;25stk/50fr e:50stk/25fr
100ez 2:00
8 x 125 1:55 o:50stk/75fr e:75stk/50 fr
100 ez 2:00
8 x 50 :55 variable sprint
200 ez 

300 choice 4:30
200 KK 4:00

4x75 1:10/1:00/1:05/:55
4x50 1:00 underwater down, ez back

25x100 (Happy 2025!)

4x100 IM 1:40 rotate the 25 fast
:20 rest
100 IM fast

4x100 kk/sw by 50 1:40
Rest :20
100 KK fast

4x100 1:30 add 25 stroke each length
Rest :20
100 choice stroke fast

4x100 PU 1:20
rest :20
100 PU fast

4x100 free 1:30 add 25 fast each one
Rest :20
100 fast

100 CD

300 S
200 K
200 P
100 D/S

4 x 100 Kick 2:00 25 fast/50 fast/75 fast/all fast
100 2:00 ez
4 x 200 Choice 3:00 best average
100 2:00 ez
4 x 150 Pull 2:15 descend
100 2:00 ez
4 x 100 Choice 1:30 best average
100 2:00 ez
4 x 75 IM 1:20 best average
100 2:00 ez
4 X 50 1:00 choice fast

8 x 25 Choice :40 take 2 breaths,1, 0, 1, 0, 0, 1, 2
100 cool down

Warm Up (1,000)
300 Swim
4×50 kick 1:00
8x50 swim (odds build to 90%; evens drill swim by 25 IMO)
4×25 breakout (choice)

Main 1 (2,600)
200 Back Free 3:00
Sx100 1:20 (1, 2, 4. 5 Free: 3 IM)
50 E2
200 Pull 2150
5x75 1:05 (1. 2. 4. 5 IM: 3 Free)
75 E2
200 Back Free 5:00
4x100 1:15 (1, 2, 4 Free: 3 [VI
50 E2
200 Pull 2:50
4×75 1:00 (1. 3 IM. 2,4 Free)
50EZ

Main 2 0400)
16x25 140 First 1/2 each 25 underwater; Second 1/2 each 25 sprint to finish)
100 EL WD
4.100)

400 WU

2x250 IM 3:30

5x100
   1-4: 50kk/50sw IM order 1:40
   5: IM kk 

500 - 200 IM, 100 KK, 200 FR 6:45

400 swim
300 KK
200 PU
100 Drill/scull

3X
   3x100
Rd1 - 1:25/1:20/1:30
rd2 - 1:20/1:15/1:30
rd3 - 1:15/1:10/1:30

1x300 PU 4:00
2x200 IM/FR 3:00/2:40
3x150 2:05/2:00/1:55
4x100 IM/FR 1:30/1:20
5x50 KK 1:00

100 CD

400 Choice 
300 Kick 
200 Pull 
100 drill/scull
            1000

4 x 25 Kick :40
4 x 25 Kick :35
4 x 25 Kick :30
100 ez
4 x 75 Choice 1:20 scull 25, build 50
4 x 200 Pull 3:15 odds broken at 50s for 10 s, good effort, evens recover
8 x 100 Choice 1:30 odds 90-95%, evens recover
8 x 50 Choice 1:00 90% effort
50 ez

            2750 (3750)

350 Choice breathe 3, 5, 3, 7, 3, 9, 3 by 50

            4100

400 WU

4x200 2:35
   50 IM order in that order, rest is free
50 EZ
4x100 1:20 50 IMO/50 FR
50 EZ
4x50 IMO :45

4x200 3:00
   50 fr fast on #1.  add additional 50 every 200
50 EZ
4x100 1:30
   same as 200s but with 25 fast
50 EZ
4x50 variable :50

100 CD

400 WU

6x50
   - odds IMO :50
   - evens :40

6x100
   - odds 1:125
   - evens 1:20/1:15/1:110

8x75
   1-4: 25 KK IMO, 50 fr 1:05
   5-8: 25 IMO, 50 fr 1:00

100 CD

1000 SKIPS
8x50
   odds KK/DR IM order
   evens swim free moderate

4x
   200 IM 2:50
   4x50 fast 1:10 IM order by round
   100 ez

2x
   200 2:40/2:30
   100 1:20/1:10
   50 :45/:35

100 EZ

400 WU

12x100 alternate fr/IM in sets of 2
   -  FR (1:15/1:20/1:25),  IM (1:30/1:25/1:20)

8x50 :50 IM order
   - odds KK, evens swim 

8x50 1:00
   1-4: str/fr hold :35
   5-8: str hold :35

100 CD

400 swim
300 kick
200 pull
100 drill/scull

            Round 1            Round 2                Round 3
1 x 200        IM 3:00            kick fins 3:00        snorkel/no gear 2:40
2 x 150        IM no free 2:20    free fins 2:40        pull buoy 1:55
3 x 100        IM 1:30            kick fins 1:30        pull buoy+paddles 1:15
4 x 50        prog. IM :50        choice fins :50        fins and paddles :50    

4000 (bail out)

3 x  | 2 x 200 2:30
       | 1 x 100 2:00

1 x 100 1:10
100 easy

3 x  | 3 x 100s pace 1:15
       | 1 x 100 2:00

1 x 100 1:10
100 easy

7100
bring your fins

300 S
200 K
200 P
100 D/S
				800

4 x 150, middle 50 IMO 2:15
				600 (1400)

2 x 	| 200 stroke/free by 50 @ 3:00
	| 150 free 2:00
	| 100 IM 1:30
				900 (2300)

250 pull @ 3:20
4 x 100 Fast @ 2:00
200 swim @ 2:45
4 x 75 Fast @ 1:30
250 pull @ 3:20
4 x 50 Fast @ 1:00
200 swim @ 2:45
4 x 25 Fast @ :30	
				1900 (4200)
100 ez
4300

300 4:30 every 3rd 25 stroke
200 3:30 every 2nd 25 kk
100 every 2nd 25 scull

8x50 1:00
   1-4: 25kk 1/2 underwater, 25 drill
   5-8: "", 25 DPS

4X
   200 IM 3:00*
   150 FR 1:45**
   100 KK/SW 1:35
   50 EZ

* -10 sec/rd
** +10 sec/rd

300 choice
200 kick
100 drill/scull

6x50 odds :40 evens :50

2 x 200 @ 2:40
1 x 300 25 stroke/50 free x4 cont @ 4:15
3 x 100 @ 1:15, 1:10, 1:15

50 active recovery

2 x 200 @ 2:35
3 x 1:50 desc @ 2:10, 2:00, 1:50
3 x 50 sprint choice @ 60

50 active recovery

2 x 200 @ 2:30
6 x 75 all ez, 25 fast/50 ez, 50 fast/25 ez, all fast, all ez, sprint
6 x 25 choice sprint @ :30 

4000 w/o cool down.

600 Ch
400 (50kick/50swim)
100 snorkel
100 scull

8 x 75 1:25 50dr/25swim

3x (fl/bk, bk/br, br/fr by rd)
4 x 100 1:40 desc 1-4
400 fr 5:40
4 x 50 :50 fast
1:20 break btw rds

4x pull
100 1:30
125 1:30

4x kick
100 2:00
125 2:00

400 S
300 P
200 K
100 D/S

200 2:30
175 2:30
150 1:50
125 1:50
100 1:10
75 1:10
50 :35
25 :35

3 x 100 1:20
1 x 100 1:15
1 x 100 1:10

100 1:20
100 1:15
100 1:10
100 1:15
100 1:20

100 1:10
100 1:15
100 1:20
100 1:15
100 1:10

2 x 100 1:10
2 x 100 1:15
1 x 100 1:200

100 kick, 100 ezcool down

300 S
200 K
200 P
100 D/S


4 x 100 1:25, 1:20, 1:15, 1:10


2 X	   |4 x 25 Choice :30 stroke or IM
           |100 IM 1:40


2 X	|300 pull 4:15 moderate pace
|4 x 75 Choice 1:05 1st round descend free, 1:15 2nd round stroke or IM
|50 Choice 1:00 ez recovery
|200 swim 2:45 moderate pace
|4 x 50 Choice :45 1st round descend free, :50 2nd round stroke or IM
|50 Choice 1:00 ez recovery
|100 Choice FAST


100 EZ
         

400 S
300 P
200 K
100 D/S

4 x 100 100 IM/100 free 1:40/1:20

300 3:45
275 3:45
250 3:10
225 3:10
200 2:30
175 2:30
150 1:50
125 1:50
100 1:10
75 1:10
50 :35
25 :35

(25 and 75 kick :30 and 1:20
50 and 100 IM :55 and 1:40)
25/50/75/100   
50/75/100/25
75/100/25/50
100/25/50/75

3 x 400 (various pull gear)
1. broken 5s at 100
2. broken 10s at 200
3. straight   

1000 warm up
2 x 200 2:40
2 x 200 2:35
2 x 200 2:30

M Set
100 1:20
200 2:35
300 3:45
400 4:50
300 3:45
200 2:35
300 3:45
400 4:50
300 3:45
200 2:35
100 1:20

Murder Mike's Pull
200s 2:45, 2:25, 2:40, 2:25, 2:35, 2:25, 2:30, 2:25, 2:25, 2:25

100 ez

6 x 100 fins kick 1:30 (rotate fast 25 first 4, all moderate, all fast)

100 ez

400 choice swim
300 kick
200 pull
100 drill/scull

Pre
4 x 25 sprint @:30
4 x 25 kick @ :40

Main
2 x 200 @2:40
4 x 50 @:50 Build to 90%
4 x 25 sprint @:30
easy 50

4 x 100 @1:20 build to 90%
4 x 50 descend 1-4 @:50
4 x 25 Sprint @:30
easy 50

8 x 50 @:50 Build to 90%
4 x 50 Kick @1:00
4 x 50 sprint @:30
easy 50

300fr
200snorkle
100 scull
3x 200 (50dr/50sw/100kick)

12 x 50 :50  25stk/25fr

3x
2 x 50 :50 5 uw kicks off each wall
2 x 50 :60 25 fast/25 ez

400 pull desc by 100
4 x 75 kick 1:30 25 fast/50 moderate

3x (desc by rd)
3x100 1:25 fr
1x100 1:35 bk
1x100 1:35 IM

100 SKIPS
4x50 desc 1-4 :50

4x
   4x75 1:10 *
   2x100 kk/sw by 50 1:30
   4x25 IM order by round desc 1-4 :30
   50 ez 1:00

* -5 sec by round

400 choice swim
300 kick
200 pull
100 drill/scull
			1000

400 5:50 get time at 300
300 4:20 get time at 200, faster than above
200 2:50 get time at 100, faster than above
100 1:20  faster than above
			1000 (2000)

4 x 200 pull 2:40 desc 1-4
6 x 150 2:00 rotating fast 50
8 x 100 1:25, 1:20, 1:15, 1:10 repeat
2500 (4500)

2 x 400 1 fast/1 EZ 	5:40
2 x 300 “		4:15
2 x 200 “		2:50
2 x 100 “		1:25

			2000 (6500)

1000 warm up

2 x 	|200 2:40 faster as distance gets shorter
	|150 2:00
	|100 1:20
	|50 :40

4 x 200 pull 2:30
200 fast
200 easy

3 x 200 pull 2:30
150 fast 
150 easy

2 x 200 pull 2:30
100 fast
100 easy

1 x 200 pull 2:30
50 fast 
50 easy

6 x 100 kick with fins 1:30

6 x 100 free 3 x 1:20, 2 x 1:15, 1 x 1:10

400 choice swim
2X	|4 X 75 1:20 25 KDS IMO
|200 Free 3:00 Perfect technique 
|4 25 Free :30 Descend 1-4


2X	|75 Free 1:05 FAST
         |100 Free 1:25 Threshold/85% effort pace
         |125 Free 1:45 Active Recovery
      |100 Free 1:25 Threshold/85% effort pace
|75 Free 1:05 FAST
|100 Free 1:25 Threshold/85% effort pace
|125 Free 1:45 Active Recovery
|100 Free 1:25 Threshold/85% effort pace
|75 Free 1:05 FAST
|125 Free 2:00 EZ


2X	|3 50 Kick 1:00 as Descend 1-3
|100 Free 2:00 Easy Swim      

300 Fr 4:30
200 KK 4:00
200 Fr 2:50
200 str/fr by 50 3:15
100 Fr 1:20

3x
   50 kk :50
   50 ez 1:00

3X
   4x25 fast :30
   200 smooth fr 3:00
   3x50 fast 1:00
   200 PU 3:00
   2x75 fast 1:30

300 swim
200 kick 
200 pull
100 drill/scull

8 x 50 f/ez, ez/f, ez, fast x 2 :50

200 pull 2:45
4 x 100 free on 1:25 desc 1-4

200 pull 2:45
4 x 100 IM on 1:35

200 pull 2:45
4 x 100 on 1:25 desc 1-3, hold 4

200 pull 2:45
4 x 100 kick 1:55

200 pull 2:45
4 x 100 on 1:25, desc 1-2, hold 3-4

100 easy

400Ch
200kick
400pull

12 x 75 1:25 k/dr/sw  atleast 1 each stk

Desc as efforts get shorter
300fr 4:15
300im 4:45
2 x 200fr 2:50
2 x 200im 3:10
4 x 100fr 1:25
4 x 100im 1:35
8 x 50 fr :45
8 x 50 imo :50

3x (interval by rd)
4 x 75 pull 1:10, 1:05, 1:00
4 x 50 kick :60, :55, :50
:60 between rd

400 swim
200 kick
300 pull
100 drill/scull
		
8 x 75 :55/1:15

200 pull 2:45
6 x 100 1:20/1:30 hold best average
100 kick, regroup
200 pull 2:45
6 x 100 1:15/1:30 hold best average
100 kick, regroup
200 pull 2:45
6 x 100 1:10/1:30 hold best average
100 kick

100 ez

600 Ch
24 x 25 k alt 3 @:30, 3 @:25

3x
3 x 100 snorkel 1:30
2 x 100 stk 2:00 50kick/50 drill

4x
50 fr :50
2 x 25 :30 1 breath
50 fr :50
2 x 25 :30 1 breath fly

5 x 100 1:25
500 6:00
4 x 100 1:25
500 6:00
3 x 100 1:25
500 6:00
2 x 100 1:25
500 6:00

300 Swim
200 K
200 P
100 drill/scull

6 x 50 25 stroke count/25 fast :50
6 x 100:  3 x 1:20, 2 x 1:15, 1 x 1:10

        [150 pull 2:00
	    [100 IM 1:40
3X 	[2 x 75 build 1 stroke (by round) 1:15, 1 free 1:05
        [3 x 50 stroke/free IMO (by round) :45
        [50 ez

4 x 200 add 50 fast each round 2:40
100 cool down
            

400 Choice
300 kick
200 pull
100 drill/scull

4 x 50 fast/ez, ez/fast, ez, fast 

        [1 x 175 pull 2:25
        [2 x 125 IM, 50 stroke by round 1:55
4 X 	[3 x 75 Free 1:10, 1:05, 1:00
        [4 x 25 stroke, IMO by round :30
        [50 ez

400 Choice
300 Kick
200 Pull
100 Scull

4x (kick)
100 1:50
2 x 50 :55
4 x 25 :30 fast

3x (1 rd each stk)
4 x 25 :30 pull
2 x 50 :55 drill
3 x 25 :30
2 x 50 :50
1 x 75 1:10
3 x 100 1:20 fr desc 1-2 3 ez
:30

400 WU
200 KK
200 PU
4x50 :50 variable
4x50 KK 1:10 1/2 underwater each wall

6x100 1:45 odds fast, evens easy
4x100 IM 1:45 odds fast, evens easy
2x100 1:45 str/fr by 50 odds fast, evens easy

4x125 IM 1:50
3x125 25 IM, 100 free 1:40
2x125 1:50 one easy, two fast
1x125 KK down, ez back

100 CD

300 choice
200 kick
200 pull
100 drill/scull
		800

10 x 100 4 x 1:25, 3 x 1:20, 2 x 1:15, 1 x 1:10
		1000 (1800)

1 x 200 IM 3:00
2 x 175 free 2:30
3 x 150 pull 2:00, desc 1-3
50 ez
		950 (2750)

1 x 150 IM no free 2:15
2 x 125 free 1:40
3 x 100 1:20, :15, :10
50 ez
		750 (3500)

1 x 100 IM 1:30
2 x 75 breathe 1/2/3 1:15
3 x 50 12.5 underwater, 1:00
100 ez
		500 (4000)

4x200 3:00
  1. Ez
  2. Free down stroke back
  3. IM down free back
  4. Ez down build back
  
2x
  50 1:00 1/2 underwater kick rest swim
  50 1:00 KK fast/ez by 25
  100 kk/swim by 50 1:40

4x
   75 fast 1:30
   2x100 recovery 1:30
   50 fast 1:00
   2x100 recovery 1:30
   25 fast :30
   50 ez 
** same stroke within the round

300 choice
200 kick 
200 pull
100 drill/scull

Round 1            
4 x 200 IM alt 50 fast 3:20
4 x 75 free breathe 3,5,7 1:10
4 x 100 IM 1:35
4 x 50 kick 1:00

Round 2
4 x 200 pull alt 50 fast 2:50
4 x 75 IM 1:15
4 x 100, desc 1:25
4 x 50 IMO :50

100 cool down

400 swim
200 kick
300 pull
100 drill/scull

3 x  | 2 x 200s 2:30
       | 1 x 100 2:00
1 x 100 1:10
100 easy

3 x  | 3 x 150s pace 1:50
       | 1 x 100 2:00
1 x 100 1:10
100 easy

3 x  | 4 x 100s pace 1:15
       | 1 x 100 2:00
1 x 100 1:10
100 easy

3 x  |5 x 50s :40
       | 1 x 100 2:00
1 x 100 1:10
200 easy

400 choice
300 kick 
200 pull
100 scull/drill

400 pull, neg split 5:20
5 x 100 1:15 (work the 100s - gear optional if needed)
1 x 150 2:25 recovery
300 pull, neg split 4:00
4 x 100 1:15
1 x 150 2:20 recovery
200 pull neg split 2:40
3 x 100 1:15
1 x 150 2:30 recovery
100 pull, neg split 1:20
2 x 100 1:10
1 x 150 2:20 recovery
50 EZ
1 x 100 1:05
150 cool down

4X100 1:30 fr
3X100 1:30 25str/25fr
200 kk
4X25 :40 0-1 breaths

2X
   4x125 IM 1:50
   4x100 1:40 75 moderate, rest :10, 25 fast
   4x75 1:10 fr every wall 6 dolphin kicks
   4x50 :50 kk
   50 ez 
   Broken 200
      75-50-50-25 10 sec rest
   50 EZ

400 WU

3x
   3x100
   2x50 run 1:00
   50 EZ 1:00
   2x50 
      1. 25 build stroke, 25 ez
      2. fast stroke
   50 EZ 1:00

Rd1 - Fr 1:25/1:20/1:15
Rd2 - IM 1:30
Rd3 - 50kk/50sw 1:30

1000 SKIPS

3x150 pull desc 2:10

4x
2x100 free 1:20
2x50 fast IM ORDER 1:20
2x75 free 1:00
2x50 fast IM kick 1:20
50 ez 1:00

100 cool down

300 ch 4:30
200 PU 2:50
4x75 25str/50fr 1:10

4x
	2x25 1/2 underwater KK :30
	50KK fast :50
	50ez 1:00

2x
	300 Fr 4:10
	3x100 back 1:40

2x 
	150 Fr 2:10
	3x50 breast :50

2x
	75 Fr 1:10
	3x25 fly :30

** 1st round make interval.  2nd round fast.