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

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

Ability is a poor man's wealth.

1 minute rest between sets

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

5x{1 x 75 on 1:15 free EN1
{3 x 50 on :55 IMO/back EN1
{3 x 75 on :30 breast or back EN2

5 x 300 on descending interval EN2-EN3
on 4:00, 3:55, 3:50, 3:45, 3:40

5x{3 x 50 on 1:00 free BPA EN3
{6 x 25 on :45 CH EZ REC

3x{5 x 100 on 1:40 Breath Control HYP
#1 IM with free every 9th stroke
#2 3, 5, 7, 9 stroke breathing
#3 descend breaths from 16

6,300 Yards

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

Suck it up and Fly!

1 minute rest between sets

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

209 x 25
odds no breath choice HYP
evens fly (every 10th 25 is no breath fly)
1-60 on :40 EN1
61-120 on :30 EN2
121-180 on :35 EN1+
181-209 odds on :20, evens on :40 EN1-EN3

1 x 125 back EZ REC

5,650 Yards

Like it's almost 2009

1 minute rest between sets

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

8 x 100 on 1:40 EN1
rotate 25 kick SLOB through
back before the 25 kick and free after

8 x 50 on 1:00 EN2
IMO/revIMO
rev IMO is FAST

1x{5 x 50 on :55 free BPA EN3
{5 x 75 on 1:30 stroke BPA EN3
{5 x 50 on :55 free BPA EN3
{5 x 75 on 1:30 stroke BPA EN3
{5 x 50 on :55 free BPA EN3

4 x 50 on 1:10 5 breaths per 50 HYP

15 x 50 on 1:15 Tough Guys EN3
10 push-ups at each end

1 x 100 CH EZ

4,050 Yards

12 what's of Christmas?

1 minute rest between sets

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

12 x 50 on :55 IMO/back EN1

12 x 50 on 1:00 DK/FK SLOB EN2

1 x 400 on 5:40 free EN1
2 x 400 on 5:20 free EN2
1 x 400 on 6:00 back EN2
1 x 400 on 5:20 free EN2
2 x 400 on 5:00 free EN2+
1 x 400 on 6:00 im EN2
1 x 400 on 5:00 free EN2+
2 x 400 on 4:40 free EN3
1 x 400 on 8:00 social kick REC

12 x 25 on :45 no breather HYP

6,600 Yards