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Pure Speed 1650 *** minipower rack. #1 as 25F25E, #2 25F/25E, #3 build, #4 fast. Pure Speed 2650 200 free/200 as 25 drill, 25free/200 as 25kick, 25free. MS: 15x50 desc 1-3 on 1’, ...

Aerobic Strength 1500 ** RA/LA= right arm only and left arm only drill from handout. Polo is described there, too. ** IM= individual medley, one length each of fly, back, breast, free. You can do polo for fly and breast arms with a dolphin or flutter kick on bre...

I have a really big, special secret, cook-like-a-pro tip. Toasted Sesame Oil. Chicken, rice, and vegetables? Boring. Chicke...

Threshold 1200 ** Variable sprint= #1 25F/25E, #2 25E/25F, #3 build, #4 sprint. Threshold 2500 600 as 150free/100drill/50kick. 6x50 desc 1-3 on 55-60”. MS: All on 3 red line rest,...

For Monday post race: 1600 ** MS effort is: let you conscious be your guide! Go as hard as you’d like, or as easy as you’d like. Remember, slow is not slop! Think of form For Monday post...

Wed Race Simulation for 1500 people: 1000 yards **For those 5k people NOT racing, you can do another 12x100 of the MS, then add a 600 straight of paddles only, mixing up strokes and drills. ...

Threshold 1500 Threshold 2900 400 every 4th length scull, kick, back, choice. 10x50 power rack on 50. MS: Do on 3 red line rest. Pace for the 2k. 400 with paddles. 2x300. 3x200. 4x100 descend...

Race Simulation 1450 Race Simulation 2400 500 as 150fr/50drill/50kick. 4x100 odds 25F/25E, evens 50build/25bk/25fast on 4 red line rest. MS: 2 rounds of… (6x50 on 55 fastest possi...

Peanut butter holds a special place in my heart. It has greeted me in the morning for early runs and seen me through long swim meet days. It has served as my sole source of calories and elevated an alread...

Short Speed Endurance 1400 **Variable sprints= #1 25F/25E, #2 25E/25F, #3 build, #4 sprint. Speed Endurance 2500 500 every 4th 25 nonfree, so either drill, kick, or stroke. 8x50 varia...