Session 89: 600 swim (change stroke every 100) 6 x 100 Drills RI:15 #1-3: Free (50 R-Arm 50 L-Arm) w/pads #4-6: Br/Ba (2R2L2D) 600 swim...

Session 88: 400 swim (change stroke every 100) M1: 4 rounds 3 x 100 Fr (descend on round 1 & 3, hold on round 2 & 4) @ 2:00 1 x 200 IM...

Session 87: M1: 600 mix (300swim150drills150kicks) choice 20 x 100 swim @ 2:00/2:15 Odd: 100 IMO broken 25 Even: 100 Fr (build 25) 400...

Session 86: M1: 2 x 300 swim (choice) 4 x 50 Fr kicks RI:15 6 x 100 Swim (25 Fly 50 Fr 25 Ba) fins RI: 15 4 x 50 Fr kicks RI:15 3 x 200...

Session 85: M1: 500 mix (100swim100drill50kick) choice 10 x 100 IM by 25 RI: 15 20 x 50 Fr Pull (buoy & pads) @ 1:00 500 swim choice M2:...

Session 84: M1: (2 Rounds) 600 swim (choice) 12 x 50 Set 1: kicks (Fly, Ba, Fr) @ 1:10 (fins) Set 2: Swim Fr (pads & buoy) @ 1:05, 1:00,...

Session 83: M1: 3 rounds 200 swim (choice) 4 x 75 IM (25kick, 25 Drill, 25 Swim) RI:15 8 x 50 IM @ 1:00 (50 each stroke) M2: 3 rounds 100...

Session 82: Master 1: 700 mix (200swim100drill50kick) choice Main: 2 rounds 4 x 100 build by 25 (odd: Fr, even: IMO) RI:15 4 x 100 kick...

Session 81: Master 1: 5 x 200 swim (odd-Fr, Even-NoFr) RI:15 10 x 100 (odd-kicks, even-drill) choice RI:15 20 x 50 IMO by 25 @ 1:15 100...

Session 80: Master 1: 400 mix (50 swim 50 drill) IMO 5 x 200 (25 Fly, 25 Ba, 100 Choice, 25 Br, 25 Fr) RI:20 400 mix (50 swim 50 kick)...

Session 79: Master 2 800 swim choice (change stroke every 200) 4 x 200 IM drills by 50 8 x 100 Fr fins (descend 1-4) @ 2:15/2:30 Master 1...

Session 78: M1: 200 choice (100swim100drill) 2 x 100 fast (rest 30s) no free 300 choice (150swim150drill) 3 x 100 fast (rest 30s) free...

Session 77: 400mix (100swim100drill) choice Main: 3 rounds 2 x 100 Pull (odd Fr, even no Fr) pads RI:15 4 x 50 kicks (IMO by 25) @...

Session 76: M1: 5 rounds M2: 4 rounds 200 swim (choice) 2 x 50 kicks (1: easy, 2: fast) choice RI:15 4 x 50 IM @ 1:00/1:15 (M2 w/fins)...

Session 75: 4 x 100 (50 Fr/ 50 no Fr) RI:15 3/4 x 50 Fly descend RI: 15 (M2 fins) 4 x 100 swim (no free) @ 2:00/2:15/2:30 3/4 x 50 Ba...

Session 74: 2 x 250/300 Mix (150/200 swim, 100 drill) 10 x 50 Fly (fins) RI:15 > 25 kick on ba > 25 drill (3w1str) M2 > 25 swim M1 4 x...

Session 73: 300/400 swim (choice) 6 x 100 kicks (fins) @ 2:00/2:15 #1: Fr #2: Ba #3: Fly 200/300 swim (choice) 4 x 100 kicks (odd: Fr,...

Session 72: 100 swim (choice) 150/200 kick (choice) 250/300 drill (IMO by 25/75) 350/400 pull (pads&buoy) choice 450/500 swim (every...

Session 71: 400/500 swim (choice) 4 x 100 IMO drill (100 each) 300/400 swim (choice) 4 x 100 IMO kick (100 each) 200/300 swim (choice) 4...

Session 70: 500 swim (200 Fr > 100 Br > 100 Ba) 4/6 x 50 Fly (fins) @ 1:20/1:10 400 drill (200Fr tap board 200noFr) 4/6 x 50 Ba @ 1:15...