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Threshold 1600 10x50 warmup as1-4 steady, 5-7desc, 8-9 steady, #10 easy MS: 6x100 on 15" rest, have odds be a smidge faster effort (2”) 400 as 100fr/100IM Cool Down 100 Threshold ...

Speed Endurance 1300 300 as 150free build through set/100IM kick/50sailboat. MS: 3x100 on 30" rest all out. 2x200 odds all out on 30" rest, evens easy free on 1' rest. 4x50 odds all out on 10" rest, evens easy on 25" rest Cool Down 100 easy. Read more

Threshold 1600 300 every 4th HE scull, teeter totter, shark drill. 200 as 50 overkick/50 IM! (polo for fly) MS: Do all on 15" rest. 300 even 100's sighting every 6th stroke. 2x125 300 free. 150 Cool Down 100 Read more

Race Simulation 1250 600 as 100 free building through set/50 of RA, LA, shark drill, HE scull. MS: 5x50 get out speed, fastest possible average on 5", 10" 15", 10", 5" rest respectively. 3x150 threshold effort on 15" rest.. Cool Down 100 very easy choic...

Speed Endurance 1550 300 as every 4th full body roll kick (lead from the hips, head stiff attached to spine); polo (look at entry); teeter totter. 6x50 as 3 desc, 2 as 6 strokes fast off the wall, 1 easy. MS: 150 all out, 50 easy, on 30" rest 3x50 on 20"...

Threshold 1500 No Warmup - Straight Into Main Set 500 as 100 free/100 sighting every 6th stroke on 20" rest. 4x100 odds on 15" rest 300 as 75 sighting every 6th/25 polo on 15" rest 2x100 fastest possible average on 20" rest. Cool Down 100 Read more

Race Simulation 1700 warm up 600 every 4th 50 as 25 overkick/25drill choice. 4x25 variable sprints MS: 2 rounds of... (350 as 100 get out speed/50 transition speed/200 threshold speed on 15" rest 150 easy choice on 25" rest) Cool Down None ** Var sp...

Threshold 1700 500 odd 100's free building effort through set, even 100's: drill, paddles only. 200 as 25really fast/25 really easy/25fist. MS: 6x50 steady even pace effort on 20" rest 3x200 free on 15" rest. Cool Down 100 Read more

Speed Endurance 2400 600 every 4th length polo or kick or choice. 4 x 75 band +paddles last 25 back on 15" rest MS: 100 all out on 40" rest 2 x 50 all out on 20" rest 4 x 25 all out on 15" rest Cool Down 200 as 25 drill/25 swim easy Read more

Feel swim 1500 400 every 4th length scull, HES, alt press, chicken wing (swim with hands in armpits and driving the elbow to reach!) MS: 3x100 Right paddle left fist on 15" rest 2x100 Swim no pads on 15" rest solid effort. 3x100 Left Paddle right fist on...