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.