Stroke Group
WU-
4x{
2 x 125 free – 1:50
4 x 25 – 4d/1u fly – :30
Set 1-
3x{
6 x 50 – 1:00 – max effort – #1 from blocks
6 x 100 – 1:20 – hold best fast pace
Set …

Ever tried. Ever failed. No matter.
Try again. Fail again. Fail better.
-Samuel Beckett
WU-
16 x 75
odds – fly/ba (25 drill/50 swim) – 1:05
evens – br/fr (50 drill/25 swim) – 1:10
Set 1-
3x{
3 x 300 …

Free Group:
WU: w/ sleeves
  1 x 600 every 4th length 2 breaths/length
  2 x {
    8 x 50 desc 1-4, 5-8 on :50
    2 x 100 DPS fast 1:25
Set 1:
  3 x {
    4 x …

Distance Group
WU-
400 build
Set 1-
3x{
4 x 100 – 1:20 (hold sub 1:10)
1 x 50 ez – 1:00
2 x 200 – 2:40 (hold sub 2:25)
1 x 50 ez – 1:00
Set 2-
1 x 2000 Indian Swim (3 swimmers …

You may not be interested in war, but war is interested in you.
-Trotsky
Distance Group
WU-
4 x 100 kick – 1:45
1 x 800 – sleeves – perfect
8 x 50 – Stroke count calibration – :45
Set 1-
72 x …

The hardship of exercises is intended less to strengthen the back than to toughen the mind. The Spartans say that any army may win while it still has legs underneath it; the real test …

WU-
3x{
8 x 50 from midpool – 1:00 – desc. hard 1-4, 5-8
4 x 75 from midpool – 1:05 – desc. hard 1-4
Set 1-
2x{
6 x 125 – 100 @ 90% SC/25 @ 100% SC – 2:00
1 …

WU:
8 x 100 on :05 rest
  #1,2 – 70% get total stroke count (tsc)
  #3,4 – 80% tsc
  #5,6 – 90% tsc
  #7,8 – 100% tsc
4 x 200 on :10 rest
  #1 – 70% tsc
  …

WU-
4x{
4 x 100 – :10r
Round 1 – 70% – Get SC average
Round 2 – 80% – Get SC average
Round 3 – 90% – Get SC average
Round 4 – 100% – Get SC average
Set 1-
6 x …

*Sean and Dana need to be in the same lane*
All swimmers
WU-
6 x 200 – 3:00
odds – free – uh20 turns with 6 dk’s off each wall
evens – paddles – straight up free (Dana you do …

WU/Set 1/Set 2/Set 3-
1 x 12,000 for time

Stroke folks
WU-
8 x 100 – fly kick on stomach with snorkel – arms at side – HIP focus – :10r
4 x 50 – 8 dk’s uh20 off each wall – go for distance – the …

WU:
1 x 900 every 3rd 25 is fly
Set 1:
2 x {
  24 x 25 at 16spl alt. :25/:20
  4 x 100 kick fast 2:00
  12 x 25 at 17spl :25
  2 x 100 kick fast …

WU:
3 x {
  1 x 50 14 spl on :50
  1 x 75 on 1:00
  1 x 50 19 spl on :50
  1 x 75 on 1:00
  1 x 250 pull w/ buoy breathing 3/5/3/7/3 …

You get what you give
WU-
fins on
2x{
4 x 100 – 1:20
1 x 50 ez – :20r
4 x 100 – 1:20
1 x 50 ez – :20r
4 x 200 – 2:35
1 x 50 ez – :20r
Set 1-
fins on
20 …

That which does not kill you…
WU-
Fins on
8x{
1 x 100 kick – 1:15
1 x 100 free – 1:15
1 x 50 kick – :35
1 x 50 fly – :35
Set 1-
Fins still on…
4 x 100 – 1:10 – …