Session 21: (9 Feb 2021) 8 x 100 (S/K/D/P) choice RI:10 8 x 50 Br @ 1:30/1:45 (Descend 1-4, 5-8) 8 x 25 Fly @ 50s (M2 w/fins) 8 x 50 Ba @...

Session 20: (8 Feb 2021) 500 swim mix (change stroke every 100) 8 x 25 Fly @ 45s (descend 1-4, 5-8) (M2 w/fins) 500 drills IMO (100 each...

Masters 19: (6 Feb 2021) 2 x 300 (odd swim, even pull) 3 Rounds: 200 IM kicks (50 each strokes) 4 x 50/75 IMO #1- Fly (fins) @ 1:20 #2 -...

Session 18: (4 Feb 2021) 300 swim choice (Every 3 length is kicks) Descend Combo. 1.4 4 x 50 FlyBa @ 1:15 (M2 w/fins) 50/100 Fr Pull 4 x...

Session 17 (2 Feb 2021) 6 x 100 mix (choice) RI:15 #1- swim #2- kicks #3- 50 swim 50 kicks 2 Rounds: 14 x 50 IM Combo @ 1:10/1:20 (M2...

Session 15: (28 Jan 2021) 200 swim (choice) 2 × 200 drill (RIMO) 0.6 6/8 x 50 kicks (IMO broken 25) @ 1:15/1:30 200 Fr Pull (pads & buoy)...

Session 13: (25 Jan 2021) 2x M1: 150swim150drill M2: 100swim100drill (#1: Fr, #2: 2nd stroke) 6 x 100 kicks (fins) RI:15 Odd: Lateral...

Session 12: (23 Jan 2021) M1: 500 (100swim 100drill 50kicks) 3 Rounds 9 x 50 IMO-no fr @ 1:10 200 Fr (pads & buoy) easy 2.45k M2: 400...

Session 11: (21 Jan 202) 200/300 swim (choice) 2 x 200 kick (build 100) fins RI:20 200/300 swim (choice) 4 x 100 no fr (build 50) RI:20...

Session 9: (18 Jan 2021) 200 swim 200 kick 200 drill (one stroke) 4/6 x 75 (50swim easy 25kick hard) Odd: Fr Even: no Fr 3 rounds 3/4 x...

Session 8: (16 Jan 2021) 300/400 swim 4 x 100 IMO (50 drill 50 kicks) RI:15 3/4 x 50 swim Build RI:20 3/4 x 50 swim descend @ 1:20/1:10...

Session 7: (14-15 Jan 2021) 400/500 (200/300swim,100drills, 100kicks) 6 x 50 Fly @ 1:15 (M2 w/fins) 200/300 Fr Pull (Pads and Buoy) 6 x...

Session 6: (12-13 Jan 2021) 4/6 x 100 mix RI:15 Odd: 50 swim 50 drills choice Even: 50 swim 50 kicks choice 3 rounds: (M2 can do round 2...

Session 5: (11Jan 2021) 3 x 200 swim (choice) 4 x 50 Fr kick descend @ 1:15 (fins) 50 recovery 3 x 150/200 drill (choice) 4 x 50 Fr swim...

Session 3: (8 Jan 2021) 2 x 250 (200swim50kicks) choice RI:15 5 x 100 drills (choice) RI:15 2 x 250 (100pull50kicks) choice RI:15 5 x 100...

Session 2: (6 Jan 2021) 200 swim 200 IM drills 200 IM kicks 5/6 x 100 Fr (build 25) RI:20 100/200 IM swim RI:20 5/6 x 100 Br (build 25)...

Session 1: (4 Jan 2021) 300/400 swim (change stroke every 100) 4 x 50 Br (build 25) RI:20 300/400 Fr Pull (buoy only) 4 x 50 Ba/Fly RI:...

Session 104: 10 x 300 (broken mix) RI:15-20 > 100 choice swim > 100 Free Pull (buoys only) > 100 IM (M2: fins optional, subsitute Br with...

Session 103: 10 x 100 RI:15 Odd: Swim Free Even: Drill (choice) M1: 10 X 100 IM RI:15 M2: 10 X 75 IM (Fins) RI:15 10 x 100 Free Pull...