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