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