700 200 Swim, kick, pull and 100 ez 600 8 x 75's kick on 1:30 1000 8 x 125's hypoxic 3, last 25 only 3 breaths 875 9 x 75's 3 fl...

600 200 swim, kick, pull 1200 6 x 200's 1st and 4th normal 2nd and 5th negative split and rest :10 on 100 3rd and 6th rest :05 on every ...

1000 1000 Warmup 800 8 x 100's kick on 2:20 600 6 x 100's 1st slow, 2 fast, 3 slower, 4 faster, 5 slowest, 6 fastest 750 10 x 75...

850 500 free, 200 kick, 2 x 50's build, 2 x 25's sprint 200 200 IM 200 free 50 free 100 fly 100 free 500 free 100 back 100 breast 40...

600 Warmup 100 free w/fist, 100 reg, 100 IM w/fist, 100 IM, 200 kick 1400 50 EZ, 50 Hard, 50 EZ, 100 Hard, 50 EZ, 150 Hard, 50 EZ, 200 Hard ...

600 free warmup 1800 3 x 600's descend pull on 8:00 200 6 x 60's kick 400 8 texas 50's on 1:15 (3 flipturns per 50) 600 12 x 50...

600 300 free, 300 kick warmup 500 10 x 50's touch and pull on 1:00 1500 5 x 300's descend 1-5 on 5:30 (last time was 3:35) 600 6 x 1...

600 Free warmup 1000 get 800 time 800 get 600 time and beat 800 600 get 400 time and beat 600 400 get 200 time and beat 400 200 get 100 time...

600 - 200 swim, kick, swim warmup 2500 - 5 x 500's 1st 500 hypoxic 3 (hypoxic means breathe every 3) 2nd 500 negative split (...

500 - 500 Warmup breast 1200 - 8 x 75's on 2:00 25 left, right, riffle (fingers skim water on the way back) 8 x 50's build up free o...