I'll let the swimming do the talking.

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 100 on 2:30 Free EN2+

14 x 25 on :30 Fly EN2

5,950 Yards

Champions keep playing until they get it right.

1 minute rest between sets

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

10 x 100 on 1:30 Free/Back EN1
[75 Free/25 Back with 7 DK's off last wall]

3 x 50 on 1:00 BPA FK or DK EN3
1 x 100 on 1:20 IM EN2
3 x 50 on 1:00 BPA FK or DK EN3
2 x 100 on 1:25 IM EN1
3 x 50 on 1:00 BPA FK or DK EN3
3 x 100 on 1:30 IM EN1
3 x 50 on 1:00 BPA FK or DK EN3

4x{1 x 75 on 1:30 Stroke Build EN1-EN2
{1 x 50 on 1:00 Stroke BPA EN3
{1 x 200 on 2:30 Free EN2

1 x 100 CH EZ

3,700 Yards

Be remembered as the one who gave your all whenever you were in the pool.

1 minute rest between sets

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

16 x 50 on 1:00 IMO/BK EN1

8 x 75 on 1:30 alt SKS/KSK Back EN1

10 x 50 on 2:00 NOVA Kick Set EN3-SP1

8 x 50 on 1:15 BPA FK EN3

1 x 1500 of stroke specific sets

16 x 25 on :30 Fly EN2

If you don't invest very much, then defeat doesn't hurt very much and winning is not very exciting.

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

8 x 125 on 1:55 IM (rotate & double) EN2

4x{1 x 75 on 1:20 IM EN1

{1 x 50 on 1:00 Fly/Bk EN1

{1 x 25 on :40 Fly EN1

{2 x 50 on :55 FK/DK EN2

3x{1 x 25 Dive Start Sprint SP3

{1 x 25 CH EZ REC

3,050 Yards

Believe you can and you're halfway there.

1 minute rest between sets

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

12 x 50 on :55 IMO/Brst EN1

1 x 600 EN2 7:30/8:00/8:30
2 x 300 EN2 3:45/4:00/4:15
4 x 150 EN2 1:50/2:00/2:10
8 x 75 EN2 :55/1:00/1:05
4 x 150 EN2 1:50/2:00/2:10
2 x 200 EN2 3:45/4:00/4:15
1 x 600 EN2 7:30/8:00/8:30

10 x 50 on :55 Bk/Brst EN1

8 x 75 on 1:45 FK EN1

24 x 25 on :30 Fly EN2

6,800 Yards

Victory belongs to the most persevering.

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 200 Free EN1-EN2
1-3 on : 3:00, 2:50, 2:40
4-6 on 2:30

6 x 75 on 1:40 breath control HYP
25 black hole, 25 free breath every 7th, 25 back w/ 10 DK's off wall

10 x 125 on 1:55 [75 Free EN2/50 Strk EN3+]

12 x 50 on 1:10 FK BPA EN3

24 x 25 on :30 Fly EN2

8 x 100 on 1:30 Free Pull EN1

5,800 Yards

The critic is one who knows the price of everything and the value of nothing.

1 minute rest between sets

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

7 x 100 on 1:40 IM EN1
2,2,2 the Fly; Kick SLOB the Free

6 x 25 on :40 Sprint Medley SP3
1-3 Kick SLOB; 4-6 Swim (sprints for kick)

4 x 200 on 3:00 IM EN2-EN3
double and subtract through the IM
sprint the 2nd 50 of the double

1 x 50 CH EZ REC

4x{1 x 75 on 1:10 EN1
{1 x 75 on 1:05 EN2
{1 x 75 on 1:00/:55/:50/:45 (shift interval each round) EN2-EN3

3 x 50 on 1:00 CH EZ REC

5 x 30 on 1:15 MOPS HYP/SP3
(DK of turn uH2O 15m)

1 x 50 CH EZ REC

3,250 Yards