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

It's what you learn after you know it all that counts.

1 minute rest between sets

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

5 x 100 on 1:45 free to FK progressive EN1

10 x 50 on 1:00 free/back EN2
8 DK's off each wall before the break

20 x 25 on :40 fly/DK EN2

10 x 50 on :55 back/breast EN2
work the turns

5 x 100 on 1:45 breath control HYP

2,800 Yards

Other sports are just sports. Swimming is love.

1 minute rest between sets

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

2x{3 x 100 on 1:30 free EN1
{3 x 75 on 1:20 back EN1
{3 x 50 on :55 breast EN1
{3 x 25 on :30 DK SLOB EN1

1 x 500 on 7:30 IM (100im, 100 im, 100im....) EN1-EN3
build to FAST

1x{5 x 100 on 1:30 IM EN2
{3 x 50 on 1:00 DK/FK SLOB EN2
{1 x 300 on 4:10 free/IM/free EN2
{6 x 75 on 1:10 back EN2
{8 x 25 on :30 fly/DK SLOB EN2
{7 x 50 on :55 stroke desc 1-7 EN1-EN3
{1 x 500 on 7:30 BOSS no fins EN3
{3 x 50 on 1:00 CH EZ REC

10 x 25 on :40 free no breath HYP

1 x 500 on 7:30 back FAST EN3

1 x 100 on 2:00 CH EZ REC

5,750 Yards

A winner never whines.

1 minute rest between sets

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

16 x 75 pull/kick/swim EN1
odds free on 1:20
evens IMO on 1:30

15 x 25 on :35 DK SLOB EN2

3x{5 x 100 on 1:30 EN2
{3 x 125 on 1:30 EN3

3 x 100 on 1:45 breath control HYP

4,800 Yards

The only discipline that lasts is self-discipline.

1 minute rest between sets

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

20 x 50 choice EN1-EN2+
1-4 on 1:00
5-8 on :55
9-12 on :50
13-16 on :45
17-20 on :40

10 x 25 on :35 DK SLOB EN2

12 x 50 on 1:10 NOVA style EN2+

5 x 250 on 3:40 EN2
fr, bk, fr, bk, fr by 50's

1 x 400 on 7:00 breast EN1
25 SPDK/25 MDPS

5 x 100 on 1:45 breath control HYP

4,300 Yards