Session 69: 400 swim (200 Fr 200 No Fr) 400 drills (200 Fr tap board 200 No Fr) 400 kicks (200 Fr 100 Br/Ba 100 Fly) 400 Pull > pads...

Session 68: 200 swim (mix) 200 kick (IMO) 200 drill (IMO) 10 x 50 swim (no free) @ 1:10/1:20 200 swim (mix) 200 kick (RIMO) 200 drill...

Session 67: 600 mix (200 swim 200 drills 200 kicks) 600 kick fins (100 Fly on back, 100 Ba, 100 lat. side, 100 Fly on front, 100 Ba, 100...

Session 66: 300 swim (choice single stroke) 4 x 100 Fr (buoy only) RI:20 300 kick (RIMO no choice stroke, 100 each) 4 x 100 Fr (pads...

Session 65: 2 x 6 x 200 mix RI: 15 #1: 200 swim choice #2: 200 kick IMO by 50. #3: 200 swim (no free) #4: 200 drill (100Fly100Br) #5: 200...

Session 64: 3/4 x 200 (swim, kick, drill, swim by 200) choice RI: 15 8 x 100 Swim Pads (odd: Fr, even: no Fr) RI:15 12 x 50 Swim Fins @...

Session 63: 4 x 400 #1: Swim (Fr/Br/Ba) #2: Drill (IMO by 100) #3: Swim (100Fr100noFr) #4: kick (IMO by 100) 2 x 150 swim choice (max...

Session 62: 12 x 100 Swim RI:10 #1: Fr #2: Br #3: Ba 8 x 50 kicks (RIMO) RI:20 12/16 x 50 Swim RI:15/1:05/1:20 #odd: Fr #even: RIMO (no...

Session 61: 5 min swim choice 4 min kick choice 3 min swim choice 2 min kick choice 4 x 100 Drills RI:20 #1-2: Fr Hesitation Drill #3-4:...

Session 60: 4 x 150 RI:15 #1 - Swim Choice #2 - Kick Choice #3 - Drill (one stroke) #4 - Swim Choice 12 x 50 Kicks (fins) @ 1:15 #1 - Fr...

Session 59: 4 x 300 Mix >100 swim choice >100 drill IMO - 100 Fly (DPS) - 100 Ba (hesitation) - 100 Fr (hesitation) - 100 Br (DPS) >100...

Session 58: 400/500 Mix > 50 Swim choice > 50 Fr Anchor Drill > 50 Ba Hesitation Drill > 50 Br Drill (1P2K) 4 x 100 swim (RIMO) Ri:20 4 x...

Session 57: 4 x 400 (100swim100kick100drill100pull) RI:20s Odd: Fr Eveb: no Fr 4 x (3/4 x 50 swim descend) RI: 20s Odd Set: Fr Even Set:...

Session 56: 200 swim 200 drill 200 kick 150 Fly (25 kick 25 drill 25 swim) fins 6/7 x 50 Fr Pull @ 1:10/1:20 (buoy only) 150 Ba (25 kick...

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...