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To backup because we both have the context as I read the book and you wrote the book and lived it. So, the premise of Will’s book is that he and I will say like an idiot, I say that lovingly--

Technique 1600 warm up 600 every 4th 50 as 25 full body roll- keep head in line with body/25 build free. MS: All on 15" rest 6x150 #1 as 25 alternating press/25free/12.5HEscull/37.5free/50reverse catch up (see below) #2 as 150free focusing on HE catch #3-...

Aerobic 1200 400 every 4th 50 as 25HEscull/25build. MS: Aerobic effort, not sloppy though. 15-20" rest 200 free. 2x100 as 25 polo/25free. 300 free with paddles. Cool Down 100 Aerobic 2400...

You’ve seen the rail-thin runners at the elite level, but that's not your aspiration. You like running but you actually want to put some muscle on. 

Yeah, I’ve just been like one of those guys, I'm just always kind of out doing something. Okay, someone's like you want to go for a run?

Technique Review 1600 warm up 300 every 4th length kick choice. 8x25 variable sprints MS: 400 aerobic technique: Start of each 100 get out of pool and press forearms on wall (see below). Swim 50free/12.5HEScull/37.5free on 20" rest. 6x50 w/paddles desc 1-3 on 50...

I think it kind of answers the question I'm going to ask. So, I often see with the pros, there's this kind of back and forth, especially when you read the pro blogs, it's like I was trying to stay with this person and work with that.

Aerobic Strength 1500 Warm up 200 every 4th length surf kick. 200 as 50DPS long and strong/50build. MS: 500 aerobic steady as 100polo/IM/100free/IM/polo on 20" rest. 4x125 w/paddles on 15" rest, more effort than the 500. Cool Down 100 choice ** 50...

You know about static stretches and you may even know about dynamic stretches, which I talked about a lot here on the channel.

Pure Speed 1600 200 every 4th length drill choice. 300 as 25back/25Ez fist/25F. MS: 2 rounds all on 20" rest (600 total) of... (3x25 as 1/3 (4-6 strokes?) all out . 1x50 easy 2x25 as 2/3rds all out . 1x50 easy 1x25 all out 1x50 easy) 4x100 aerobic ...