Session 55: 400 mix >100 Fr anchor drill >100 swim (no free) ------------------------------------------ 2 x 150 kicks (fins) @ 3:40/3:00...

Session 54: 100 swim 200 kick (IMO) 300 Drill by 75 (IMO) 3/4 x 100 Fr descend @ 2:00/2:15/2:30 4 x 50 Fly (fins) @ 1:15/1:30 3/4 x 100...

Session 53: 400 mix (200 choice swim 100 br drill 100 ba drill) 6 x 50 fly kicks (fins) descend @ 1:20 4 x 50 Free Pull (buoy only) @...

Session 52: 200 swim choice 200 IMO drill 6 x 50 (25IMO25Fr) fins @ 1:20 4 x 100/125 Fr Pull @ 2:15 (buoy & pads) D 4 x 25 IM (fast) @...

Session 51: 100 swim choice 200 kick RIMO 300 drills Fr (paddles on forehead) fins 400 pull (100R,200LR,100L) pads & buoy 500/600...

Session 50: 4 x 100 Mix (75fr25IMO drills) RI:15 4 x 50 Fr kicks RI:20 8 x 75 Swim (50Fr25IMO) @ 1:30 (M1) 8 x 50 Swim (25Fr25IMO) @ 1:30...

Session 49: 400/500 mix > 100 Fr, 100 (choice stroke drill-no fr) 4 x 50 Ba kick (fins) @ 1:10/1:20 4 x 25 Ba (descend str) RI:15 200...

Session 48: 200 swim choice 200 pull choice 200 kick choice 200 Fly (50 drill 50 swim) fins 4/6 x 50 Fr (descend stroke) RI:20 200 Ba (50...

Session 47: 400 mix swim (100 Fr, 100 6-3-6) 3/4 x 50 Fr Build @ 1:30/1:45/2:00 (Take Score: time + stroke) 400 drills IMO by 100. 3/4 x...

Session 46: 300 choice > 100 swim > 100 (6>3>6) > 100 thumb slide 4 x 50 Kick RI:20 Odd > free Even > not free 4 x 50 Fr (stroke count) 3...

Session 45: 500 combo > 200 choice swim > 100 choice kick > 200 choice drills ===================== Main (Do twice) 5 x 100 kicks (fins)...

Session 44: 2 x 200/300 RI:15 choice > M1 (100 swim 100 kick 100 swim) > M2 (100 swim 50 kick 50 swim) 6 x 50 Fly (combo) RI:20 #1 fly...

Session 43: 300/400 mix swim 4 x 25 IMO @ 30s/45s 2 x 100 Fr RI:15 (1 set pull, 1 set kick w/fins) 4 x 50 IMO @ 1:00/1:30 2 x 200 Fr...

Session 42: 2 x 150/200 swim choice 4 x 50 Fly (Descend) RI:20 (M2 w/fins) 2 x 150/200 kick IMO by 25 4 x 50 Ba (Descend) RI: 20 (M2...

Session 41: 4 x 150 (swim/drill/swim by 25) RI:15 Main 1: 300/200 Fr swim 200 swim IM by 25 (M2 drill) 300/200 Fr pull (pads & buoy) 200...

Session 40: 300/400 swim choice 150 kicks (50Fly100Fr) 2 x 100 Fly IM (no Br) descend @ 2:15 200/300 swim choice 150 Kicks (75Fly75Fr) 3...

Session 39: Endurance 10 x 50 (2x50Fr, 2x50noFr)RI:15 Odd-swim Even-kick 100 Fly kicks (on back w/arms) fins 300/400 Free (Build Up) 100...

Session 38: Endurance 2 x 250/300 mix > M1 (100 choice swim,100 IMO drills,100 choice pull-no pads) > M2 (150 choice swim,100 pull...

Session 37: 200/300 choice swim 3 x 100 kick (IMO) RI:15 4 x 50 Swim (FlyBa, BaBr, BrFr, FrFly) @ 1:15/1:30/1:45 4 x 100 Fr (pads) @...

Session 36: 200/300 swim (choice) 3 x 50 lateral side kick RI:15 6 x 50 swim Fr @ 1:00 (M2 with fins) 50 recovery 200/300 drill (IMO by...