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 4: (9 Jan 2021) 200/300 swim (choice) 4 x 100 kicks (50Fr50Fly) fins RI:20 3 x 100 Fr Pull (buoy & pads) build RI:20 3/4 x 50 Br...

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...

12 Days of Christmas A Partridge in a Pear Tree 1 x 200 swim choice 2 Turtle Doves 2 x 25 kicks choice RI:15 3 French Hens 3 x 50 drill...

Session 101: (Swim 2 Rounds) 300/400 swim choice 25 swim 75 drill 50 kick 50 pull 75 swim 25 drill 50 kick 50 pull Different stroke every...

Session 100: 10 x 100 (Odd: Swim, Even: Kicks) Choice RI:15 10 x 100 RIMO (Odd: Swim, Even: Drills) RI:15 M2 w/fins 10 x 100 Fr Pull...

Seasion 99: 200 Free (M1: pads, M2: fins) 200 choice swim 200 Free (M1: pads, M2: fins) 2 x 100 Br (build 25) RI:20 200 choice swim 200...

Session 98: 600 (500pull/100swim) choice 600 (400drill/200swim) choice 600 (300kick/300swim) choice (M2: fins) 600 (400drill/200swim)...

Session 97: 2 x 400 RI:15 (#1-Swim choice, #2-Drill IMO) 3 x 300 RI:15 (#1-Swim choice, #2-Drill IMO, #3-Pull) 4 x 200 RI:15 (#1-Swim...

Session 96: 400/500 choice 6 x 50 Fly (M2 w/fins) RI:15 300/400 choice 8 x 50 Ba/Br @ 1:15/1:30 200/300 choice 10 x 50 Fr (M2 w/fins) @...

Session 95: 4 x 200 swim choice (M2: #2&#4 w/fins) 250 Fr (best time) w/fins 3 x 200 swim choice (M2: #2 w/fins) 250 Fr (best time)...

Session 94: (Game of Chance) 100 Fr 2 x 50 Dice RI:15 200 Fr (pads only) 4 x 50 Dice RI:15 300 Fr (pads & buoy) 6 x 50 Dice RI: 15 400 Fr...

Session 93: 4 rounds 200 swim (choice) 200 kicks (IMO kicks) 200 drills (1 IM stroke each round) 200 pull fr (descend each round) M2:...

Session 92: (4 Ladders) 1st Ladder (Upladder) 100 swim (choice) 150/200 kicks (choice) 200/300 drills (IMO) 300/400 pull (pads & buoy) Fr...

Session 91: 2 x 500 (200swim200drill100kick) choice 2 x 400 swim (choice) RI:15 2 x 300 drills RI:15 RIMO (M2 w/fins) 2 x 200 kicks...

Session 90: 2 x 400 (100 swim/kick/drill/pull) choice 5 x 100 kicks Fly on back (fins) RI:15 3 x 200 swim choice (build 50) RI:20 5 x 100...