The kid is resiliant.

1 minute rest between sets

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

5 x 200 on 3:15 EN2
odds free
evens im

20 x 50 on 1:00 swim/kick EN1-EN3
swim is CH EZ/kick is FAST FK

2x{1 x 75 on 1:00 free EN2
{1 x 50 on 1:00 stroke FAST EN3
{1 x 75 on :55 free EN2
{1 x 50 on 1:00 stroke FAST EN3
{1 x 75 on :50 free EN3
{1 x 50 on 1:00 stroke FAST EN3

5 x 100 on 1:45 breath control HYP

6 x 25 on 1:00 sprint medley SP3

3,700 Yards

Hey. If you're looking for trouble, you've come to the right place buddy.

1 minute rest between sets

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

15 x 50 EN1-EN2
1-5 on :50 free
6-10 on 1:00 stroke
11-15 on :45 free

15 x 50 EN1-EN3
1-5 on 1:10 fisted
6-10 on 1:00 choice descend 1-5
11-15 on :45 free FAST

1 x 50 CH EZ

1 x 500 on 9:00 FK/CH K EN1+

7 x 150 [100swim/100kick] EN2
odds free on 2:15
evens IM on 2:30

3,400 Yards

Is this heaven? It's Iowa.

1 minute rest between sets

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

10 x 75 on 1:30 swim/kick/swim

3x{1 x 500 on 7:00 BOSS EN2-EN3
{3 x 50 on 1:20 Stroke Kick BPA

5 x 100 on 1:50 breath control HYP

3 x 25 on 2:00 Dive Start Sprint SP3

3,575 Yards

No, I think you had two 50's and moved right into the 70's.

1 minute rest between sets

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

12 x 50 on 1:00 IMO/free EN1

3 x 5 x 50; descend each round of 5 EN1-EN3
& within each round of 5
set #1 on 1:00
set #2 on :55
set #3 on :50

1 x 100 on 2:00 CH EZ REC

8 x 75 on 3:00 Sprint SP1
25 free/25 stroke/25 FK SLOB

5 x 50 on 1:10 CH EZ REC

2,600 Meters

Go the distance.

1 minute rest between sets

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

5 x 300 on 4:45 EN1-EN2
odds free or back
events IM

6x{1 x 200 on 3:15 [150 back/50 FK] EN2
{2 x 50 on 1:00 stroke kick EN2

20 x 25 on :40 fly from a dive EN2

20 x 50 on :50 EN2
1-5 free, 6-10 back, 11-15 breast/free, 16-20 free

5,100 Yards

Come on, it's so big - I mean, how can you lose something so big?

1 minute rest between sets

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

8 x 75 on 1:30 swim/kick/swim CH EN1

4 x 3 x 100 on (see below) EN1-EN3
1:30, 1:20, 1:10
1:25, 1:20, 1:10
1:20, 1:20, 1:10
1:20, 1:20, 1:20
(make it, make it, FAST in each group of three,
2 x 25 on 1:00 CH EZ after each group of three)

8 x 75 on 1:20 back EN1/HYP
8 DK's off each wall prior to breakout

2,900 Yards

Ease his pain.

1 minute rest between sets

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

12 x 50 on 1:00 IMO/Free EN1

6 x 50 on 1:10 Breast Kick SLOB EN2

10 x 75 on 1:40 Breast EN2
25 SPDK, 25 MDPS, 25 kick

6 x 125 on 2:20 IM EN2
odds double the back
evens double the breast

20 x 25 on :30 fly EN3
swim odds
kick evens

4 x 50 on 1:00 breath control HYP

3,100 Yards

I want to give him the heat and announce my presence with authority!

1 minute rest between sets

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

3x{1 x 100 on 1:30 free EN1
{1 x 100 on 1:30 im EN2
{4 x 50 on :55 imo/free EN2

2x{5 x 50 on 1:00 stroke/free BPA EN3
{5 x 50 on 1:10 FK or DK BPA EN3

5 x 100 on 1:45 breath control HYP

3,000 Yards

You having fun yet? Oh, yeah. Havin' a blast. Good.

1 minute rest between sets

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

9 x 50 on 1:00 Transition Turns EN1

8 x 75 on 1:40 CH EN1-EN3
25 EZ/25 Medium/25 FAST

8 x 75 on 2:30 SP1
free/stroke/free FAST

8 x 50 on 1:10 CH EZ REC

10 x 50 on 1:20 Tough Guys EN3
25 fly FAST/climb out/25 free fast/climb out

2,850 Yards

'Course it's boring, that's the point. Write it down.

1 minute rest between sets

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

12 x 50 on :55 IMO/free EN1

4x{4 x 50 on 1:00 FK EN2
{3 x 50 on :50 free drill EN1
{1 x 300 on 4:30 free descend EN1-EN3
descend the 300's 1-4 by at least 5 seconds each

6 x 25 on :45 sprint medley free SP3

4x{4 x 75 on 1:20 [50 back/25 breast] EN2
{2 x 25 on :30 fly EN2

4 x 75 on 1:45 breast/free/back breath control HYP

5,350 Yards

Breathing through the eyelids

1 minute rest between sets

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

3x{1 x 200 on 3:00 free EN1
{1 x 200 on 3:00 back EN2
{4 x 50 on 1:00 FK EN2

8 x 150 on 3:00 [100 im/50 free] EN3

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

3,750 Yards

Swim... or Swim Faster!

1 minute rest between sets

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

10 x 100 on 1:40 odds free/evens IM EN1-EN2

16 x 75 on 1:30 25 free/25 back/25 FK SLOB EN2
descend the kick 1-4; 4x

20 x 25 on :40 Fly EN2
odds DK SLOB
evens swim

12 x 50 on 1:00 EN2
25 Breast single pull/DBL kick
25 MDPS

8 x 50 on 1:30 BPA EN3
IMO down/free back

5 x 50 CH EZ

4,250 Meters

Better Never Late

1 minute rest between sets

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

10 x 50 on 1:00 fisted/swim CH EN1

1x{6 x 25 on 1:00 sprint FK SP3
{4 x 75 on 1:25 SKS CH EN1
{4 x 25 on 1:00 sprint FK SP3
{4 x 75 on 1:15 SKS CH EN2
{2 x 25 on 1:00 sprint FK SP3
{4 x 75 on 1:05 SKS CH EN3

1 x 100 CH EZ

4x{1 x 150 on 2:30 Fly/Back/Breast EN2
{1 x 150 on 2:10 Free EN2

1 x 100 CH EZ

10 x 50 on 1:00 FK or DK BPA EN3

3,900 Yards

It was Right Guard, not Old Spice.

1 minute rest between sets

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

10 x 75 on 1:30 choice Pull/Kick/Swim EN1

1x{4 x 100 on 1:40 free fisted EN1
{4 x 100 1:20 free swim EN2
{4 x 100 1:15 free pull with paddles EN2

3x{1 x 200 on 3:00 im EN2
{5 x 50 on 1:00 DK SLOB EN2

6 x 25 on :45 kick sprint medley SP3

1 x 100 CH EZ REC

3,850 Yards

Red Heat

1 minute rest between sets

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

10 x 75 on 1:30 fisted/Swim/Kick EN1
no 2 consecutive 75's the same

8 x 100 on 1:45 IM rotate 25 sprint through EN2/SP3

1x{1 x 25 on :30 CH FAST SP3
{1 x 25 on 1:00 free or fly no breather HYP
{2 x 25 on :30 CH FAST SP3
{2 x 25 on 1:00 free or fly no breather HYP
{3 x 25 on :30 CH FAST SP3
{3 x 25 on 1:00 free or fly no breather HYP
{4 x 25 on :30 CH FAST SP3
{4 x 25 on 1:00 free or fly no breather HYP
{5 x 25 on :30 CH FAST SP3
{5 x 25 on 1:00 free or fly no breather HYP
{4 x 25 on :30 CH FAST SP3
{4 x 25 on 1:00 free or fly no breather HYP
{3 x 25 on :30 CH FAST SP3
{3 x 25 on 1:00 free or fly no breather HYP
{2 x 25 on :30 CH FAST SP3
{2 x 25 on 1:00 free or fly no breather HYP
{1 x 25 on :30 CH FAST SP3
{1 x 25 on 1:00 free or fly no breather HYP

1 x 500 on 8:00 IM (5x100 im) EN1

10 x 50 on 1:00 IM with climb outs EN3

Work on Turns and Breath Control

4,100 Yards

A real kick in the pants

1 minute rest between sets

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

12 x 100 on 1:40 rotate 25 DK SLOB through EN1

10 x 50 on 1:00 Swim/Kick EN1-EN3
descend 1-5; BPA 6-10

6 x 25 on 1:00 Sprint Medley Kick SP3

10 x 75 on 1:20 Swim/Kick/Swim EN2+
sprint the kick on the 3rd 25

8 x 100 on 1:45 back HYP
8 DK's off each wall prior to breakout

3,700 Yards

Get BACK to work!

1 minute rest between sets

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

5 x 200 on 3:20 free to back progressive by 50's EN1-EN2

4 x 400 on 6:40 IM (100im,100im,etc) EN2

10 x 50 on 1:05 DK/FK EN2

5 x 200 on 3:10 back to free progressive by 50's EN2-EN1

4,400 Meters

You can lead a horse to water, but you can't make him swim.

1 minute rest between sets

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

10 x 100 on 1:40 25free/50back/25FK SLOB EN1+

4x{1 x 75 on 1:15 back/breast/free EN2
{2 x 125 on 1:40 free EN2
{3 x 25 on :40 fly EN1

1x{8 x 75 on 1:30 DK/FK/BK EN2
{8 x 25 on 1:00 FK sprint SP3

6x{3 x 50 on 1:00 stroke BPA
{3 x 25 on :30 CH EZ

5 x 100 on 1:45 free breath control HYP

5,550 Yards

Just cause you put lipstick on a pig, it don't mean it can swim!

1 minute rest between sets

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

10 x 75 on 1:20 25 fly/50 back EN1

3x{1 x 300 on 4:10 free EN1
{3 x 50 on :45 back EN2
{4 x 25 on :45 FK FAST EN3

8 x 50 on 1:00 DK SLOB EN2

8 x 75 on 1:40 brst, free, back breath control HYP

3,700 Yards

Are you an Alaskan or an Alaskan't

1 minute rest between sets

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

5 x 200 on 3:20 back EN2

8 x 125 on 2:15 im (fly, back, brst, brst, free) EN2 & HYP
double pull outs off each brst wall
8 DK's off fly, back, free walls

10 x 50 on 1:00 EN2
3 strokes of perfect fly off each wall
breast the rest

7 x 50 on 1:20 FK BPA
w/board hands centered

1x{1 x 400 on 6:00 im (100im, 100im, 100im, 100im) EN2
{1 x 200 on 3:40 fly EN1
{full stroke, no one arm strokes
{8 x 75 on 1:40 breath control HYP
{(25 black hole breast, 25 free breathing every 7th, 25 back w/10 DK's before breakout)

4,350 Meters

Hold your nose to the grindstone.

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-EN2

20 x 25 on :30 fly EN2

10 x 75 on 1:20 back/brst/free EN2
kick 8 DK's off each back & free wall

14 x 25 on :40 fly EN2+

8 x 50 on 1:00 FK/DK EN2

8 x 25 on :50 fly EN3

5 x 200 on 3:00 back EN2

10 x 50 on :50 breath control HYP

5,000 Yards

If you can keep your head...

1 minute rest between sets

1 x 300 on 4:30 rev IM D/K/S REC

1 x 500 on 7:00 Free fisted EN1

10 x 50 on 1:00 dolfin Kick/Free Sw EN1

8 x 100 on 1:30 Bk/Fr/Brst/Fr EN2

6 x 25 on :45 Sprint Medley SP3

20 x 25 on :30 Fly EN2

1x{5 x 100 on 1:20 Free w/ Paddles EN2
{5 x 100 on 1:40 Free fisted EN2
{5 x 100 on 1:15 Free EN2

1x{1 x 500 on 8:30 Stroke Drill EN1
{15 x 50 on :50 Stroke EN2

5 x 100 on 1:40 Breath Control HO

5 x 50 on 1:00 CH EZ REC

6,250 Yards

Good swimmers make good citizens

1 minute rest between sets

1 x 300 on 5:00 Choice REC

5 x 150 on 2:25 50Fr/50K/50Bk EN1

6x{1 x 75 on 1:30 Choice Kick EN1
{1 x 50 on 1:00 Fast Free Kick EN3

6 x 100 on 1:40 Breast w/ dolphin kick EN2

1 x 100 on 2:00 CH EZ REC

1 x 1200 on 16:00 Triple neg. split EN2

8 x 50 on :55 Stroke Drill EN1

8 x 150 on 2:45 IM with xtra 50Strk EN3

5 x 50 on 1:00 CH EZ REC

5,550 Yards

If you don't feel something strongly you're not going to achieve.

1 minute rest between sets

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

4x{1 x 75 on 1:15 fisted free drill EN1
{1 x 50 on 1:00 FK SLOB EN2
{1 x 100 on 1:25 Free EN1

8 x 25 on :45 Sprint Medley SP3

1 x 400 on 5:40 free, 3 hand hits off each wall EN1

2x{1 x 100 on 1:30 Free EN1
{1 x 100 on 1:25 Free EN2
{1 x 100 on 1:20 Free EN3
{1 x 100 on 1:35 I.M. EN1
{1 x 100 on 1:30 I.M. EN3
{3 x 50 on 1:30 Stroke FAST SP1

1 x 400 on 5:40 free, 3 hand hits off each wall EN1

1x{8 x 50 on 1:00 Drill/Quick Drill EN1-EN3
{4 x 25 on :45 Sprint Medley SP3
{1 x 100 on 2:00 CH EZ REC

4,100 Yards

Yes we can!

1 minute rest between sets

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

10 x 100 on 1:40 75 free/25 choice non-free REC

6 x 75 on 1:20 fisted/Cecil's/Dr EN1

8 x 25 on 1:00 Sprint Medley SP3

1x{1 x 600 on 8:00 free 3 hand hits of each wall EN1
{2 x 300 on 5:00 Breast/Back EN1
{8 x 75 on 1:30 choice swim/kick/sprint EN1-SP1

3,750 Yards

Feeling country

1 minute rest between sets

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

9 x 100 on 1:25 Free EN1 S FR 0:42

8 x 50 on 1:10 Under/Overs HO

3x{3 x 50 on :35 Free EN3
{1 x 100 on 2:15 Stroke or IM FAST EN3

6 x 100 on 1:25 Free EN1

4x{2 x 75 on 1:20 Breast MDPS EN2
{1 x 200 on 2:40 Free EN2

3 x 100 on 1:25 Free EN1

6x{1 x 50 on 1:15 FAST FK EN2
{1 x 75 on 1:30 CH Kick EN3 K FR 0:57

1 x 100 on 2:00 CH EZ REC

5,500 Yards

I will bring water

1 minute rest between sets

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

8x{1 x 50 on :50 Free D/S EN1
{1 x 50 on :50 IMO D/S EN2

8 x 150 on 3:15 free/strk/free FAST SP1

5 x 50 on 1:00 CH EZ REC

10 x 125 on 1:40 Free EN1

10 x 75 on 1:20 Bk/Dolf/Fly EN2

1 x 100 on 2:00 CH EZ REC

6 x 225 on 3:30 stroke EN1

5:00 PM 6,000 Yards

...in the end on dreams we will depend...

1 minute rest between sets

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

17 x 50 on :55 alternate Transition Turns and IMO/Fr EN1

5x{1 x 100 on 2:00 Choice Kick EN2
{1 x 50 on 1:00 FAST Flutter EN3

2x{1 x 200 on 2:40 Free EN2
{1 x 200 on 2:45 Fr/Fr/Brst/Fr EN2
{1 x 200 on 2:50 Fr/Bk/Brst/Fr EN2
{1 x 200 on 2:55 Fly/Bk/Brst/Fr EN2

1 x 500 on 6:40 Free EN1

4,000 Yards

The rose goes in the front, big guy.

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

10 x 75 on 1:15 Free S/K/S EN1

6 x 25 on :45 back MOPS SP3

12 x 150 on 2:15 Back EN2

1 x 100 on 2:00 CH EZ REC

1x{1 x 400 on 5:20 Free EN1
{8 x 50 on 1:00 IMO/Fr Kick EN2
{6 x 75 on 1:15 Fr/Strk/Fr fisted EN2
{8 x 100 on 1:20 free EN2

5 x 50 on 1:00 CH EZ REC

10 x 50 on 1:15 Fast Brst w/dbl po EN3

1 x 100 on 2:00 CH EZ REC

6,000 Yards