5 Mar 2022 M1 2 Rounds: 1 x 300 swim choice (change 100) 2 x 200 RIMO (broken 25) RI:20 3 x 150 kicks (fins) IMO (no br) RI:20 4 x 100...

4 Mar 2022 3 Rounds: 4 x 100 choice RI:15 Odd: swim, Even: kicks 2 x 200 Swim RI:20 (1 easy, 1 hard) R1: Fr Pull (pads & buoy) R2: Br...

2 Mar 2022 300 choice swim (change every 100) -------------------- 4 Rounds: 9 x 50 mix @ 1:10/1:20 50 ez -------------------- 200 choice...

28 Feb 2022 2 Rounds: 3 x 100 mix (50sw50drill) RI:15 4 x 50 kicks fins (25ba25fly on side) RI:15 3 x 250 Fr (Pads & Buoy) descend RI:20 ...

26 Feb 2022 300/400 choice swim 9 x 50 kicks (fins) @ 1:00 (IMO no Br) 8/10 x 50 Fr Pull (buoy only) @ 1:15/1:00 9 x 50 kicks (fins) @...

25 Feb 2022 4 x 200 Choice RI:15 #1: swim (can mix stroke) #2: kicks (can mix kicks) #3: drills (only single stroke drills) #4: swim...

23 Feb 2022 6 x 100 swim (odd: Fr, even: "B" stroke) 3 x 200 Pull (75Fr50B75Fr) buoy only 6 x 100 kicks Fins (odd:FR, even: "B" stroke)...

21 Feb 2022 3 Rounds: 1 x 200 Pull (Buoy Only) 2 x 150 Drill (50Fr50Br50Ba/Fly) RI:20 3 x 100 Swim Hard @ 2:00 100 Swim Down

19 Feb 2022 450/550 swim (100Fr50NoFr) 4 x 50 Swim Fast @ 1:15 (M2 w/fins) 100 ez swim 350/450 Pull (50Fr50Ba50Br) 3 x 50 Swim Fast @...

16 Feb 2022 4 x 100 free (odd: swim, even: drill) 4 x 50 kicks (IMO by 50) 4 x 100 free (25hard25easy) RI: 20s 4 x 50 kicks (IMO by 50) 4...

13 Feb 2022 400 mix (200sw100drill100kicks) choice 4 x 200 Br/Ba RI:15 4 x 50 Br/Ba descend @ 1:30/1:45/2:00 4 x 200 Fr Pull (pads &...

12 Feb 2022 2 Rounds: 2 x 200/300 choice (50swim50drills) RI:20 2 x 150 IM (25Fly50Ba25Br50Fr) RI:15 3 x 100 Fr Best Average @ 2:00 (M2...

11 Feb 2022 100 swim choice 2 x 250 IM (25Fly50Ba75Br100Fr) 2 x 100 Fr Best Average @ 2:00 (M2 w/fins) 100 kicks (IMO broken 25) 2 x 250...

9 Feb 2022 12 x 200 Mix RI:15 #1-3 100 swim 50 drills 50 Fists (choice) #4-6 Free (pads & buoy) #7-9 M1: IM by 25 M2: IM Drills by 25...

7 Feb 2022 2 Rounds: 5 x 100 RI:15 (odd: Fr, Even: Br) (25swim25fist25drill25swim) 400 Pull (pads & buoy) 6 x 50 kicks fins @ 1:15/1:30...

🧧CNY 5 Feb 2022 5/6 x 100 Fr RI:15 (25swim25fist25drill25swim) 4 x 50 kicks (25Fly25Fr) RI:15 400/500 Fr Pull (p&b) 4 x 50 kicks...

Double Happiness 🍊🍊🧧🧧 2 x 200 swim (odd: Fr, even: Ba) RI:15 2 x 100 kicks (odd: Fr, even: Fly) RI:15 2 x 100 Drills (IMO) RI:15 2...

Prosperity 8 🍊🍊🍊🍊🍊🍊🍊🍊 800 mix (200SKDS) 8 x 50 Fr (pads only)@ 1:00/1:15/1:30 8 x 50 IM (25Fly25Ba) fins @ 1:00/1:15/1:30 8 x 25...

29 Jan 2022 200 swim choice 4 x 50 kicks (IMO) RI:15 5 rounds 3/4 x 100 Fr Rd1: Moderate pace RI:15 Rd2: Hard pace @ 2:15/2:00 (pads...

28 Jan 2022 2 Rounds: 500 SKIPS S- Swim Choice K- Kick IMO I- IM Drill P- Pull choice (50Fr50noFr) S- Swim Choice (no free) 7 x 100 Fr...