Bang a Gong

1 x 200 CH REC

Ben's Warm-up set

5 x 200 on 3:00 FK w/ fins EN2

{1 x 300 on 4:15 IM EN1

{4 x 225 on 3:00 hold 2:50

(1-3 Free, last one is IM dbl the Brst)

{1 x 300 on 4:15 IM EN1

{2 x 400 on 5:00 Fr hold 4:40

{8 x 25 on :30 Fly EN2+

{1 x 1000 on 12:00 Timed EN3

{8 x 50 on 1:05 Bk/Brst REC

3 x 200 on 3:15 FK w/ fins EN1

First thing we do...

1 x 200 CH

{4 x 200 on 2:50 CH FK EN2

{3 x 500 on 6:45 BOSS EN2-EN3

{1 x 300 (150 Bk/150 Brst) EN1

2x{1 x 600 IM RPT swum as follows

{ 4 x 50 on :50 Fly desc 1-4 EN1-EN3

{ 1 x 100 on 1:30 Back EN2

{ 4 x 50 on 1:00 Brst BPA EN3

{ 1 x 100 on 1:10 Free FAST EN3+

{1 minute rest

3x{2 x 225 on 3:00 hold better than 2:50 EN2+

{3 x 50 on :55 Bk/Brst EN1

Show me the money

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

5x{1 x 100 on 1:30 50dps/25fisted/25build to 85% EN1
{3 x 50 on :55 drill/swim stroke EN2
{1 x 100 on 1:30 im EN2

9 x 25 on :40 sprint medley SP3

3.5x{1 x 50 on 2:00 free FAST! SP1
{3 x 75 on 4:00 stroke FAST! SP2

8 x 75 on 1:20 Swim/Kick/Swim free EN1

2 x 500 on 8:00 boss EN2-EN3

[350 build from 85%, then 3 x 50 Kick BPA on 1:00]

5 x 50 on 1:00 stroke ez EN1

1x{3 x 50 on :40 stroke EN3
{1 x 300 on 4:00 free EN2
{3 x 50 on :40 stroke EN3

4 x 75 on 1:30 Breath 3, 5, 7 HYP

5,600 Yards

Gettin' Bossed around at practice.

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

8 x 125 on 1:55 IM double the Free EN1

6 x 25 on :45 MOPS SP3

4x{1 x 500 on 7:30 boss EN3
{1 x 500 on 7:00 free EN2

8 x 50 on 1:00 back EN1

Relay Starts (approx 200 yards)

6,050 Yards

This is how we do it.

1 x 300 on 5:00 rev IM DKS REC

8 x 125 on 1:55 IM double the Free EN1

6 x 25 on :45 MOPS SP3

2x{1 x 100 on 1:30 Free EN1

{1 x 150 on 2:00 Free EN2

{1 x 200 on 2:20 Free EN3

{4 x 50 on :50 S/K Stroke EN1

{2 x 75 on 1:30 Breast/Free/Back Breath Control HYP

1x{1 x 500 on 7:00 IM EN1

{10 x 25 on :30 Fly EN2

2x{1 x 100 back on 1:30 EN1
{1 x 100 free on 1:20 EN1
{1 x 100 back on 1:30 EN1
{1 x 100 free on 1:15 EN2
{1 x 100 back on 1:30 EN1
{1 x 100 free on 1:10 EN3
{1 x 100 back on 1:30 EN1

1x{3 x 100 free on 1:10 EN3
{3 x 100 back on 1:40 EN1

Relay Starts (approx 200 yards)

6,000 Yards

Everything is possible as long as you put your mind to it and you put the work and time into it. Your mind really controls everything.

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

8 x 75 on 1:30 SKS EN1

9 x 25 on :45 Sprint Medley SP3

6 x 75 on 3:00 Sprint SP2

6 x 200 on 2:55 100 Fr/100 Bk EN1

10 x 25 on 1:00 Fly FAST EN3

5 x 50 on 1:00 CH EZ REC

3,150 Yards

Every day after I wake up, I think, 'Wait... this can't be real; I'm still going to wake up.'

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

10 x 50 on :50 S/K EN1

6 x 25 on :40 Sprint Medley SP3

8 x 75 on 1:40 Bk/Fr/K legs are BPA EN2+

1x{1 x 100 on 1:10 EN3; 1x75 on 1:10 EN1

{1 x 100 on 1:10 EN3; 2 x75 on 1:10 EN1

{1 x 100 on 1:10 EN3; 3 x75 on 1:10 EN1

{1 x 100 on 1:10 EN3; 4 x75 on 1:10 EN1

{1 x 100 on 1:10 EN3

4 x 50 on 1:00 CH EZ REC

3,000 Yards

You can't put a limit on anything. The more you dream, the farther you get.

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

******************************

Distance

9 x 300 Free EN2-EN2+

1-3 on 4:20, 4-6 on 4:10, 7-9 on 4:00

20 x 100 on 1:30 FK w/fins EN2

5x{4 x 100 on 1:25 Free EN2

{1 x 100 on 1:15 Free (hold under 1:10) EN3

{1 minute rest

3 x 50 on 1:00 Back REC

7,650 Yards

******************************

Everyone else

12 x 50 on :50 IMO/Free EN1

9 x 25 on :40 Sprint Medley SP3

1x{4 x 100 Free on 1:25 EN2; 1 x 100 Free on 1:15 EN3

{3 x 100 Free on 1:25 EN2; 2 x 100 Free on 1:15 EN3

{2 x 100 Free on 1:25 EN2; 3 x 100 Free on 1:15 EN3

{1 x 100 Free on 1:25 EN2; 4 x 100 Free on 1:15 EN3

5x{3 x 75 on 1:10 Back EN1

{3 x 25 on :45 FK SLOB EN3

8 x 125 on 2:10 75 Free/50 Stroke EN2+

hold better than 1:40

9 x 50 on 1:00 Back REC

6,000 Yards

I won't predict anything historic, but nothing is impossible.

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

12 x 25 on :40 Sprint Medley SP3

4x{1 x 300 on 4:00 Free EN2

{3 x 50 on :40 Stroke FAST EN3

{1 minute rest

5 x 100 on 1:45 Breath Control HYP

10 x 25 on 1:00 Fly BPA SP2

9 x 50 on :55 Transition Turns EN2

5,000 Yards

They call him a kicker, but he's not a kicker. He's a swimmer. A tough guy.

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

5 x 200 on 3:00 rotate 50 kick through, last 200 all Kick EN1

4x{3 x 75 on 1:05 BPA legs EN3

{1 x 25 on 1:05 CH EZ REC

8 x 75 on 1:15 EN2

odds 50 BK/25 Short axis

evens 25 BK/50 Short axis

2,900 Yards

He doesn't talk about it. He's a tough guy.

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

14 x 75 on 1:20 DKS EN1

38 x 25 on :30 Fly EN2

5 x 100 on 1:30 Back EN1

40 x 25 on :30 Fly EN2

8 x 75 on 1:15 Bk/Brst EN1

4,400 Yards

The sole advantage of power is that you can do more fly

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

10 x 50 on :55 Fly Drill/Back EN1

34 x 25 on :30 Fly EN2

12 x 75 on 1:20 Back/Breast/Kick EN2
25Back/25Brst/25BK or DK SLOB

15 x 100 on 1:30 IM EN2
1-3 Drill Fly & Catchup Free
4-6 Drill Back & Catchup Free
7-9 Drill Breast & Catchup Free
11-12 Catchup Free
13-15 Swim

11 x 50 on 1:00 Breath Control HYP

36 x 25 on :30 Fly EN2

5 x 100 on 1:45 Breath Control HYP

6,000 Yards

Those who stay will be Champions

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

12 x 50 on :50 IMO/Free EN1

6 x 5 x 200
1st set Free on 2:50 EN1
2nd set Free on 2:40 EN2
3rd set Free on 2:50 EN1
4th set Free on 2:30 EN2+
5th set Free on 2:50 EN1
6th set Back on 3:00 EN1+

32 x 25 on :30 Fly EN2

7,700 Yards

Is it heaven or hell? They know very well

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

4x{1 x 200 on 2:45 Free EN1
{3 x 50 on :50 Transition Turns EN2
{2 x 75 on 1:15 Back EN2

5 x 200 on 2:45 FK w/fins EN2

1x{3 x 150 on 2:15 Back EN2
{1 x 500 on 5:30 IM EN2
{6 x 75 on 1:30 breath control HYP
{ [25 Black Hole/25 every 7th Free/25 Back w/ 10 DK's off wall]
{3 x 150 on 2:15 Back EN2

30 x 25 on :30 Fly EN2

7 x 100 on 1:15/1:20/1:25/1:30/1:35/1:40/1:45 EN2-REC

6,300 Yards

And all the lies they dare to tell

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

12 x 50 on :50 IMO/Free EN1

10 x 100 on 1:30/1:20 FK w/fins EN2-EN2+

12 x 75 on 1:15 alt 50Bk/25Brst & 25Bk/50Brst EN2

28 x 25 on :30 Fly EN2

5 x 300 on 4:20/4:15/4:10/4:05/4:00 EN2-EN2+

5,000 Yards

They're seein' through the promises

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

12 x 75 on 1:20 alt Free/Back DKS EN1

3 x 300 IM on 4:15/4:00/3:45 EN1-EN2+

14 x 100 alt Free/IM EN2-EN1/EN2-EN3
1:20/1:20, 1:20/1:15, 1:20/1:10, 1:30/1:10, 1:40/1:10, 1:50/1:10, 2:00/1:10

20 x 75 on 1:10 DK SLOB EN2

9 x 50 on 1:00 7+ fast DK's off each wall EN2

26 x 25 on :30 Fly EN2

6,100 Yards

Sharing the same desires, burnin like wilfire

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

9 x 100 on 1:30 Free [75 Swim/25 K SLOB] EN1

5 x 500 on 6:45 Free, BOSS EN2-EN3
1-3 swim the first 350, 4 & 5 pull the first 350

10 x 25 on :30 MOPS EN3

1 x 100 CH EZ REC

4,050 Yards

Only the young can say, they're free to fly away

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

5 x 100 on 1:30 IM EN1

5 x 100 on 1:30 FK w/fins EN2

4 x 100 on 1:25 IM EN2

5 x 100 on 1:30 FK w/fins EN2

3 x 100 on 1:20 IM EN+

5 x 100 on 1:30 FK w/fins EN2

4x{2 x 100 on 1:15 Free EN2

{3 x 75 on 1:05 Back EN2

4 x 50 on 1:00 CH EZ REC

16 x 75 on 1:15 Bk/Brst/Free EN2/HYP

7+DK's off wall for Bk, regular Brst, every 7th breathing Free

24 x 25 on :30 Fly EN2

6,700 Yards

Brave carry on, bold and the strong

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

5 x 200 on 3:00 100Fr/100IM EN1

10 x 50 on :45 FK w/fins EN2

5 x 200 on 2:40 Free EN2

10 x 50 on :50 DPS arms/BPA legs Free EN2

5 x 200 on 2:30 Free EN2+

4 x 50 on 1:00 CH EZ REC

5 x 200 on 3:10 BOSS EN3

22 x 25 on :30 Fly EN2

6,050 Yards

A generation waits for dawn

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

10 x 75 on 1:15 EN1+

odds Fr/Bk/Fr

evens Bk/Fr/Bk

10 x 200 on 2:50 Back EN2

10 x 50 on 1:00 Scull/Fly w/ paddles EN2

10 x 25 on :30 MOPS EN3

200 Cool Down REC

4,000 Yards

In the shadows of a golden age

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

10 x 125 on 2:10 rev IM EN1+

20 x 100 on 1:45 FK w/fins EN1

10 x 50 on :50 Back EN2

12 x 75 on 1:20 SKS EN2

4,950 Yards

Ahead of their time, they wonder why

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

8 x 50 on 1:00 IMO/Free EN1

8 x 75 on 1:30 alt SKS, KSK EN2

20 x 100 on 1:30 Free EN1

20 x 50 on :50 DK/FK w/fins EN1

5x{4 x 25 on :25 Fly w/fins EN2

{1 x 50 on :50 Fr/Bk w/fins EN1

5,050 Yards

You can hear the thunder of their cry

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

10 x 100 on 1:30 alt Free/IM EN1

10 x 50 on 1:00 FK EN1

6x{1 x 75 on 1:15 IM EN2

{3 x 50 on :50 Back EN2

10 x 50 on 1:00 Breast w/ fins and FK EN3

8 x 50 on :55 Breast/Free EN2

3,800 Yards

Another night in any town

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

12 x 75 on 1:20 SKS EN1

9 x 50 on :55 Free/Stroke desc 1-3, 4-6, 7-9 EN1-EN3

8 x 125 75 Free/50 Back EN2-EN3

1-2 on 2:00

3-4 on 1:55

5-6 on 1:50

7-8 on 1:45

2 x 6 x 75 Stroke EN2-EN2+

1-3 on 1:10

4-6 on 1:30

5 x 50 on 1:00 CH EZ REC

13 x 100 Free

on 1:30, 1:20, 1:10, 1:10, 1:10,

1:20, 1:30, 1:10, 1:10, 1:20, 1:30,

1:20, 1:10, 1:20, 1:30

1 x 50 CH EZ REC

10 x 25 on :30 Fly EN1

5,400 Yards

Life is one grand, sweet song, so start the music.

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

8 x 100 on 1:40 alternate Fr & Bk EN1

[75 Swim/25 Kick]

10 x 200 on 2:45 150 Free/50 Back EN2

10 x 50 on :45 Free EN2+

drive with the legs

8 x 75 on 1:40 Breath Control HYP

26 x 25 on :30 Fly EN2

4,850 Yards

Don't be afraid to see what you see.

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

12 x 50 on :55 odds D/S, evens K/S EN1

3x{3 x 100 on 1:15 Free EN2

{2 x 25 on :45 FK FAST SP1

{1 x 200 on 3:45 BOSS EN3

9 x 50 on :55 Back w/Tempo Trainer EN2-EN3

desc 1-3, 4-6, 7-9

6 x 25 on :45 Sprint Medley SP3

3,150 Yards

Racing is a matter of spirit not strength.

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

4x{1 x 100 on 1:40 IM EN1
{1 x 100 on 1:45 [75 Back, 25 FK SLOB] EN1
{1 x 100 on 1:30, 1:20, 1:10 Free EN1-EN3

12 x 25 on :45 Sprint Medley SP3

14 x 50 on 1:00 200 IM turns [sprint the turns] EN1-SP3

9 x 50 on 1:15 FK or DK descend 1-3; 4-6; 7-9 EN1-EN3

7 x 100 on 1:30 Breath Control 3, 5, 7, 9 HYP
turns count as 3 strokes, 3 hand hit minimum off each wall

3x{3 x 50 on 1:00 Stroke descend 1-3 EN1-EN3
{1 x 150 on 1:55 Free EN2+

Start Practice & Relay Starts

4,550 Yards

Courage atrophies from lack of use.

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

5 x 200 DKSKD REC

10 x 50 on 1:00 Fr/Stroke EN1-EN3
descend 1-5; BPA 6-10

8 x 75 on 1:15 alt IM/Free EN2

8 x 75 on 5:00 Free Sprint SP2
(8 x 75 CH EZ to REC)

7 x 100 on 1:30 Free/Back EN1

20 x 25 on :30 Fly

4,800 Yards

Don't wait for your ship to come in, swim out to it.

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

7 x 100 on 1:40 [75 Free/25 FK SLOB] EN1
descend the kick 1-7

3 x 200 on 3:15 BOSS EN2-EN3

14 x 50 on 1:05 IM Turn sprints EN1 & SP3

3 x 50 on 2:00 MOPS SP1

2,450 Yards

Winning means you're willing to go longer, work harder, and give more than anyone else.

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

12 x 50 on :55 catch-up Free EN1

5 x 100 on 1:40 IM Drill EN1
5 x 100 on 1:40, 1:35, 1:30, 1:25, 1:20 IM descend EN1-EN2+

10 x 75 on 1:15 alt Free & Back 10 DK's off initial and final walls EN1 & HYP

1 x 500 Flutter Kick with partner pulls, work every exit off the wall EN1+

3 x 300 on 4:30, 4:10, 3:50 IM (100IM, 100 IM, 100 IM) EN2-EN3

12 x 25 on :40 Sprint Medley SP3

30 x 25 on :30 Fly EN2

5 x 50 on 1:00 CH EZ REC

5,350 Yards

I'll let the swimming do the talking.

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

10 x 75 on 1:30 SKS EN1

1 x 500 Back

5 x 200 Free to Back progressive EN2
on 2:40, 2:45, 2:50, 2:55, 3:00

5x{4 x 25 on :40 Sprint Kick SP3
{3 x 100 on 1:30 Stroke EN2

3x{1 x 50 on :50 Free EN1
{1 x 100 on 1:20 Free EN2
{1 x 100 on 2:30 Free EN2+

14 x 25 on :30 Fly EN2

5,950 Yards

Champions keep playing until they get it right.

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

10 x 100 on 1:30 Free/Back EN1
[75 Free/25 Back with 7 DK's off last wall]

3 x 50 on 1:00 BPA FK or DK EN3
1 x 100 on 1:20 IM EN2
3 x 50 on 1:00 BPA FK or DK EN3
2 x 100 on 1:25 IM EN1
3 x 50 on 1:00 BPA FK or DK EN3
3 x 100 on 1:30 IM EN1
3 x 50 on 1:00 BPA FK or DK EN3

4x{1 x 75 on 1:30 Stroke Build EN1-EN2
{1 x 50 on 1:00 Stroke BPA EN3
{1 x 200 on 2:30 Free EN2

1 x 100 CH EZ

3,700 Yards

Be remembered as the one who gave your all whenever you were in the pool.

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

16 x 50 on 1:00 IMO/BK EN1

8 x 75 on 1:30 alt SKS/KSK Back EN1

10 x 50 on 2:00 NOVA Kick Set EN3-SP1

8 x 50 on 1:15 BPA FK EN3

1 x 1500 of stroke specific sets

16 x 25 on :30 Fly EN2

If you don't invest very much, then defeat doesn't hurt very much and winning is not very exciting.

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

8 x 75 on 1:30 SKS EN1

8 x 125 on 1:55 IM (rotate & double) EN2

4x{1 x 75 on 1:20 IM EN1

{1 x 50 on 1:00 Fly/Bk EN1

{1 x 25 on :40 Fly EN1

{2 x 50 on :55 FK/DK EN2

3x{1 x 25 Dive Start Sprint SP3

{1 x 25 CH EZ REC

3,050 Yards

Believe you can and you're halfway there.

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

12 x 50 on :55 IMO/Brst EN1

1 x 600 EN2 7:30/8:00/8:30
2 x 300 EN2 3:45/4:00/4:15
4 x 150 EN2 1:50/2:00/2:10
8 x 75 EN2 :55/1:00/1:05
4 x 150 EN2 1:50/2:00/2:10
2 x 200 EN2 3:45/4:00/4:15
1 x 600 EN2 7:30/8:00/8:30

10 x 50 on :55 Bk/Brst EN1

8 x 75 on 1:45 FK EN1

24 x 25 on :30 Fly EN2

6,800 Yards

Victory belongs to the most persevering.

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

12 x 50 on :50 IMO/Free EN1

6 x 200 Free EN1-EN2
1-3 on : 3:00, 2:50, 2:40
4-6 on 2:30

6 x 75 on 1:40 breath control HYP
25 black hole, 25 free breath every 7th, 25 back w/ 10 DK's off wall

10 x 125 on 1:55 [75 Free EN2/50 Strk EN3+]

12 x 50 on 1:10 FK BPA EN3

24 x 25 on :30 Fly EN2

8 x 100 on 1:30 Free Pull EN1

5,800 Yards

The critic is one who knows the price of everything and the value of nothing.

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

7 x 100 on 1:40 IM EN1
2,2,2 the Fly; Kick SLOB the Free

6 x 25 on :40 Sprint Medley SP3
1-3 Kick SLOB; 4-6 Swim (sprints for kick)

4 x 200 on 3:00 IM EN2-EN3
double and subtract through the IM
sprint the 2nd 50 of the double

1 x 50 CH EZ REC

4x{1 x 75 on 1:10 EN1
{1 x 75 on 1:05 EN2
{1 x 75 on 1:00/:55/:50/:45 (shift interval each round) EN2-EN3

3 x 50 on 1:00 CH EZ REC

5 x 30 on 1:15 MOPS HYP/SP3
(DK of turn uH2O 15m)

1 x 50 CH EZ REC

3,250 Yards

Know well what leads you forward and what hold you back, and choose the path that leads to wisdom.

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

10 x 100 on 1:30 alt. Free & IM EN1

5 x 200 alt Free & Back EN2
Free on 2:30
Back on 2:45

16 x 100 Free EN1-EN3
1-4: 1:30, 1:30, 1:30, 1:15
5-8: 1:30, 1:30, 1:15, 1:10
9-12: 1:30, 1:15, 1:10, 1:10
13-16: 1:15, 1:10, 1:10, 1:10

5 x 50 on 1:00 CH EZ REC

10 x 50 on 1:00 FK/DK SLOB EN1

5 x 100 on 1:45 ASU Breath Control HYP

7 x 50 on 1:00 Tough Guys EN2

16 x 25 on :30 Fly EN2

2 x 50 T-Bird Sweep

6,000 Yards

We'll never know the worth of water till the well go dry.

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

12 x 75 on 1:20 EN1
odds SKS, evens KSK

5 x 300 on 4:15 EN-EN2
#1 Fr, #2-#4 rotate 100 IM through, #5 IM (100 IM, 100 IM, 100 IM)

6x{1 x 25 on 1:00 FK EN3
{1 x 50 on 1:00 FK or DK EN3
{1 x 25 on 1:00 DK EN3

6x{2 x 25 on :30 Fly EN1
{1 x 75 on 1:15 50Bk/25Brst EN1-EN2
{1 x 50 on :45 Brst/Fr EN2-EN3
{1 x 25 on 1:00 EN3
(essentially a broken 200IM build)

5 x 200 on 3:20 Free BOSS

1 x 50 CH EZ

5,550 Yards

IM Kickin' it Old School

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

8 x 200 Free rotate 50 Kick through

1-4 on 3:15 EN1

5-8 on 2:45 EN2

3 x 50 on 1:15 FAST FK or DK EN3

2 x 25 on :30 CH EZ REC

3 x 50 on 1:15 FAST FK or DK EN3

4 x 25 on :30 CH EZ REC

3 x 50 on 1:15 FAST FK or DK EN3

6 x 25 on :30 CH EZ REC

3 x 50 on 1:15 FAST FK or DK EN3

3 x 300 on 4:45, 4:30, 4:15 IM EN1-EN2+

(each 300 is 100IM, 100IM, 100IM)

2x{1 x 100 on 1:40 IM (last 25 is kick) EN1

{1 x 75 on 1:20 (bk, brst, 25 FK) EN1

{1 x 50 on 1:00 (brst, 25 FK) EN1

{1 x 25 on :40 (25 FK) EN1

{1 x 25 on :30 (25 FK) EN2

{1 x 50 on :50 (brst, 25 FK) EN2

{1 x 75 on 1:10 (bk, brst, 25 FK) EN2

{1 x 100 on 1:30 IM (last 25 is kick) EN2

12 x 25 on 1:00 Underwater No Breather HYP

Sharks & Minnows

5,125 Yards

Memorable Quote from Sports Movie

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

10 x 75 on 1:40 DKS EN1

9 x 150 on 2:40 IM transitions EN2

[50 swim/50 K/50 swim]

10 x 50 on 1:15 FK or DK BPA EN3

1 x 100 CH EZ REC

4x{4 x 75 FAST EN2+, 1 x 75 EZ REC

Round #1 1:05, 1:10

Round #2 1:00, 1:20

Round #3 :55, 1:30

Round #4 :50, 1:40

5 x 75 on 2:00 FK, DK, FK BPA EN3

T-Bird Sweep

4,675 Yards

Go confidently in the direction of your dreams. Live the life you have imagined.

1 x 300 rev IM DKS

10 x 100 on 1:40 IM or BK [7 DK off each wall] EN1

4x{4 x 75 on 1:30 [10 monkey jumps, 50 breast, 25 FK SLOB} EN2
{4 x 25 on :40 FK EN2

10 x 50 on 2:00 {25 FK FAST, dive over each lane line, 25 FK FAST} EN3-SP1

10 x 50 on 1:10 Tough Guys (FK SLOB instead of Free on 2nd 25) EN2

21 x 25 on :30 Fly (every 3rd 25 is DK SLOB) EN2

3 x 50 T-Bird Sweep REC

4,575 Yards

Farewell to DQ

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

10 x 50 on :50 Swim/Kick alt Free/Back EN1

1 x 500 on 8:00 Loco EN2-EN3

10 x 25 on :40 Fly EN1

3x{1 x 200 on 2:50 FR EN1

{1 x 200 on 2:40 FR EN2

{1 x 200 on 2:30 FR EN3

{3 x 100 on 1:30 BK EN2

12 x 75 on 1:20 BK/Brst EN2

odds 50 Bk/25 Brst

events 25 BK/50 Brst

(work the underwater pulldowns on Brst)

20x{1 x 25 on :30 Fly (7 DK's off wall) EN2
{1 x 25 on :30 DK SLOB (7 DK's off wall) EN2

3 x 50 on 1:00 CH EZ REC

5,800 Yards