A champion is afraid of losing. Everyone else is afraid of winning.

1 minute rest between sets

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

6x{1 x 50 on :50 free EN1
{1 x 75 on 1:20 back EN1
{1 x 50 on 1:00 FK/Swim EN1

6 x 50 on 1:00 BPA free EN3
6 x 25 on 1:00 CH EZ
5 x 50 on 1:00 BPA free EN3
5 x 25 on 1:00 CH EZ
4 x 50 on 1:00 BPA free EN3
4 x 25 on 1:00 CH EZ
3 x 50 on 1:00 BPA free EN3
3 x 25 on 1:00 CH EZ
2 x 50 on 1:00 BPA free EN3
2 x 25 on 1:00 CH EZ
1 x 50 on 1:00 BPA free EN3

5 x 100 on 1:45 breath control HYP

3,400 Yards

You just can't beat the person who never gives up.

1 minute rest between sets

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

4x{1 x 75 on 1:30 DKS Free EN1
{3 x 50 on 1:00 FK SLOB EN1

1 x 500 on 7:00 free breath every 3rd, 3 hand hits off walls EN2+

4x{1 x 50 on 1:00 Swim/Kick stroke BPA EN3
{1 x 100 on 1:20 free EN2
{1 x 100 on 1:30 stroke EN2
{1 x 50 on 1:00 stroke BPA EN3

1 x 500 on 7:00 free breath every 3rd, 3 hand hits off walls EN2+

4 x 75 on 1:40 brst/free/back breath control HYP

3,700 Yards

Countdown. Take off.

1 minute rest between sets

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

3 x 300 on 4:20 (100free/100im/100strk) EN2
5 x 50 countdown free EN2
:55, :50, :45, :40, :35

4 x 200 on 3:00 subract & double im EN2+
4 x 75 countdown free EN2-EN3
1:00, :55, :50, :45

5 x 100 on 1:40 stroke EN2+
3 x 100 countdown free EN2-EN3
1:20, 1:10, 1:00

5 x 100 on 1:10 free EN2+
5 x 100 on 2:00 breath Control HYP

4,350 Yards

When you're a winner, you come back no matter what happened the day before.

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+

4 x 150 on 2:15 alt free/back pull EN2

2x{1 x 50 on :50 free EN1
{2 x 50 on :45 free EN2
{1 x 50 on :50 free EN1
{3 x 50 on :40 free EN2+
{1 x 50 on :50 free EN1
{4 x 50 on :35 free EN3

1 x 500 on 7:00 FAST EN3

4 x 50 on 1:00 Breath Control HYP

3,800 Yards

Don't look back....you've been there.

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

12 x 75 on 1:20 25brst/50free EN2
drill the odds/MDPS the evens

10 x 100 50back/50free EN1-EN2+
odds on 1:40/evens on 1:25
work exits off of all walls

relays

2,600 Yards

Sweat plus sacrifice equals success.

1 minute rest between sets

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

9 x 100 free EN1-EN2
1-3 on 1:30
4-6 on 1:25
7-9 on 1:20

1x{5 x 50 on :55 free/stroke EN1-EN3
{ descend 1-5
{3 x 25 on :45 sprint medley SP3
{5 x 50 on 1:10 stroke BPA EN3
{3 x 25 on :45 sprint medley SP3
{5 x 50 on 1:00 free/stroke MDPS EN1

10 x 225 on 3:10 EN2
150 free/75 stroke

6 x 75 on 1:45 brst/free/back breath control HYP

20 x 50 on :55 back/FK SLOB EN2

6,100 Yards

You race the way you practice

1 minute rest between sets

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

10 x 50 on :55 swim/FK EN1

4x{1 x 200 on 3:00 back EN2
{1 x 300 on 4:10 free EN2
{1 x 100 on 1:50 FK/DK EN2

3x{3 x 50 on :50 free EN1
{3 x 50 on :45 back FAST EN3

1 x 100 CH EZ REC

4,200 Yards