East HS - PM

1 minute rest between sets

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

5x{1 x 200 on 3:00 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

East HS - PM

300 revIM dks

12 x 50 IMO/Fr on :50 EN1

10 x 25 Fly on :30 EN2

10 x 200 Free on 2:45 EN1
w/snorkels

15 x 25 fly odds on :20/evens on :30 EN2+

8 x 200 back on 3:00 EN2

20 x 25 fly odds on :20/evens on :40 EN2+

6 x 200 IM on 3:10 EN1

East - PM

300 revIM dks

10 x 100 on 1:30 alt free/IM EN1+

20 x 50 on :55 dk/fk EN2

200 on 2:30 EN2
3 x 50 on 1:00 stroke EN1
200 on 2:30 EN2
200 on 2:30 EN2
2 x 50 on 1:00 stroke EN1
200 on 2:30 EN2
200 on 2:30 EN2
1 x 50 on 1:00 stroke EN1
200 on 2:30 EN2

6 x 75 breath control on 1:15 HYP

20 x 25 on :20/:40 EN2+/EN2

[]

NLSC - East - AM

300 revIM dks

Distance:
10 x 300 free EN2-EN3
interval starts 4:15, descends :05 each 300

12 x 25 deepend turn sprints on 1:00 SP3

Main group:

10 x 75 on 1:15 sks

10 x 50 on 1:00 dk/fk

10 x 125 on 1:50 alt IM/Free
kick the last 25

10 x 25 deepend turn sprints on 1:00 SP3

[]

NLSC - UAA - AM

300 revIM dks

12 x 50 on :50 EN1

8 x 100 on 1:30 EN2
rev rotate 25 kick through

1 x 50 on 1:00 kick EN2
3 x 100 on 1:20,1:15,1:10 EN2
2 x 50 on 1:00 kick EN2
3 x 100 on 1:20,1:15,1:10 EN2
3 x 50 on 1:00 kick EN2
2 x 100 on 1:15,1:10 EN2
3 x 50 on 1:00 kick EN2
1 x 100 on 1:10 EN2

free sprint body position awareness
15 minutes

8 x 75 on 1:15 EN2
3,5,7 DKs off each wall by 25's

5 x 25 on 1:00 mops

[]

East - PM

300 revIM dks

12 x 50 IMO/free on :50 EN1

10 x 200 Back on 2:55 EN2

20 x 25 fly on :30 EN2

8 x { 3 x 50 brst on :55 EN2
{ 1 x 125 IM dbl free on 1:45 EN2

[]

NLSC - East - AM

300 revIM dks

10 x 100 on 1:30 EN1
odds 75fr/25fly, evens 75bk/25brst

9 x 25 sprint medley on :40 SP3

1 x 75 on 1:00 fr EN2
1 x 50 on :40 strk EN3
2 x 75 on 1:00 fr EN2
1 x 50 on :40 strk EN3
3 x 75 on 1:00 fr EN2+
1 x 50 on :40 strk EN3
3 x 75 on 1:00 fr EN2
3 x 50 on :40 strk EN3

20 x 25 fly on :30 EN2

[]

East - PM

300 rev IM dks

40 x 100
1-10 ch on 1:30 EN1
11-40:
3 x{9 x 100 on 1:20 EN2
{1 x 100 on 1:15, 1:10, 1:05 EN2+

20 x 25 fly on :30 EN2

5 x 100 breath control on 1:45 EN1
start with 18 and desc by 2

5 x 100 free/back progressive on 1:30 EN1-EN2

20 x 25 fly on :30 EN2

[]

East - PM

300 rev IM dks

40 x 100
1-10 ch on 1:30 EN1
11-40:
3 x{9 x 100 on 1:20 EN2
{1 x 100 on 1:15, 1:10, 1:05 EN2+

20 x 25 fly on :30 EN2

5 x 100 breath control on 1:45 EN1
start with 18 and desc by 2

5 x 100 free/back progressive on 1:30 EN1-EN2

20 x 25 fly on :30 EN2

[]

East HS - PM

1 minute rest between sets

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

12 x 75 on 1:10 alt Free/Back DKS EN1

3 x 300 IM on 4:30/4:15/4:00 EN1-EN2+

14 x 100 alt Free/IM EN2-EN1/EN2-EN3
1:20/1:25, 1:20/1:20, 1:20/1:15, 1:30/1:15, 1:40/1:15, 1:50/1:15, 2:00/1:15

20 x 50 on 1:10 DK SLOB EN2

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

20 x 25 on :30 Fly EN2

5,450 Yards

NLSC - East - AM

12 x 100 on 1:25 EN1
Free, Back, IM by 100's

10 x 75 on 1:15 EN2-EN2+
kick slob 25, build the kick swim 50

10 x 50 on 1:10 EN3
BPA FK

7 x 100 on 1:30 EN2
im kicking the last 25

deep end dolphin kick sprints

[]

East HS - PM

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

20 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

20 x 25 on :30 Fly EN2

5 x 100 on 1:45 Breath Control HYP

East HS - PM

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 200 on 2:30 Free EN2+

20 x 25 on :30 Fly EN2

6,100 Yards

East HS - PM

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

16 x 25 on :30 Fly EN2