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

Back in the Saddle

1 minute rest between sets

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

5x{1 x 200 on 3:15 Free/Back EN1
{3 x 50 on :55 Swim/FK SLOB EN1

10 x 50 on 1:00 Free EN2
[10 kicks on side every 3 hand hits]

4x{5 x 100 on 1:30 [75 Free/25 short axis CH] EN2
{4 x 25 on :45 DK SLOB [under H2O as far as you can go] HYP

20x{1 x 25 on :30 Fly (or DK SLOB) EN2
{1 x 25 on :30 Back (7 DK's off wall) EN1

3 x 50 on 1:00 CH EZ REC

5,600 Yards