Threshold 1550 400 w/u every 4th length nonfree choice. 4x25 ODDS 10 strokes fast off the wall then easy, EVENS 12.5 surf kick fast/12.5easy swim MS: Steady strong, short rest, threshold effort. 200 on 20" rest 2x150 ODDS middle 50 back, EVENS first 50 polo on 15" rest 150 with paddles on 20" rest 2x150 [...]

Threshold + Pure Sprint 1350 300 every 4th length non-free choice. 4x50 minipower rack on 1’. 50 easy. MS: 4x100 on short rest interval, challenge yourself. Pick an interval that gives 5-10” rest. 50 easy on 35" rest 4x50 as 25very fast/25 very easy on 20" rest Cool Down 150 ** Minipower rack = #1 [...]

Threshold 1650 450 as 100fr/50choice. 300 paddles only as 25 alternating press/50free with finish focus. MS:Threshold 8x100 as 2 free on 15" rest good threshold effort 1 sighting every 6th stroke on 20" rest, a smidge easier effort 2 free on 15" rest good threshold effort 1 IM on 20" rest 2 free on 15" [...]

Speed Endurance 1400 300 as 25fr/50drill, 200kick, 100 choice. MS: 10x100 as 2 free on 35" rest all out, 2 as 50bk/50fr aerobic on 15" rest 1 free on 35" rest all out, 1 25RA/25LA/50fr on 20" rest 1 free on 35" rest all out, 1IM aerobic 20" rest. 1 free on 35" rest all [...]

Race Simulation 1300 200 every 4th 50 nonfree. 100 as 25 fast/25 easy MS: 2 rounds of... (4x50 "only get out speed" fast on 15" rest 150 middle of race pace on 15" rest. 100 on 60" rest easy, first 25 back.) Cool Down 100 Choice Race Simulation 2500 400 every 4th 50 nonfree. 4x50 [...]

Threshold 1550 600 every 4th length alt drill and kick. MS:All on 15" rest - threshold effort 150 125 100 125 150 300 Negative Split Cool Down None! ** NS= negative split (second half faster than the first half) and descend (second rep faster than the first round) teaches pace control. Don’t start out too [...]

Aerobic Strength + Pure Speed 1350 100 25 free/25 choice 100 as 25RA/25LA. 100 build to strong. MS: 6 x 25 every 3rd all out on 15" rest 100 as 100RA/100LA with paddles on 15" rest. Think about HE catch, finish, hip snap. 6x50 every 3rd all out on 10-20" rest (go with your gut [...]

Speed Endurance 1300 300 as 150free/100IM/50kick 3x50 odds 25F/25E MS: 100 all out on 20" rest 100 easy 20" rest 3x50 all out on 15" rest 100 easy on 20" rest 2 x 75 all out on 15" rest 50 easy on 20" rest 100 all out Cool Down 100 Speed Endurance 2500 600 as [...]

Race Simulation 1400 400 choice. 3x100 paddles MS: 3x100 get out speed on 10", 15", 20" rest respectively. 300 middle of race pace. Cool Down 100 very easy choice Race Simulation 2400 400 choice. 3x100 paddles on 4 red line rest descend 4x50 var sprint on 50-55. 100 back on easy. MS: 2 rounds of... [...]

Speed Endurance 1400 400 every 4th HE scull or back. 300 as 25 fist/25FAST/25easy or drill. 100 choice. MS: Everything all out! It's a broken 500. take 5" rest per 25 segment. 50/50 (do a 50, 10" rest, do a 50, 10" rest) 75/25 100 25/75 50/50 Cool Down 100   Speed Endurance 2500 400 [...]