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