Session 29: Endurance 2 x 100 swim (choice) 4 x 50 Fr kick RI:15 150/200 Drill (1-2 switch Ba) 4 x 50 Br (25R, 25L) 150/200 Drill...

Session 28: Endurance 300/400 (100Fr, 100 IMO drills, 100 Br, 100 Fr) 6 x 50 kick (25 Fr 25 Br) RI: 15s > Sea Creature Set 1st set - fins...

Session 27: Endurance 300/400 swim (Fr) 3 x 100 kick (IMO) RI:15 10 x 50 Fr (pads) @ 1:00/1:15/1:20 300/400 swim (50Fr25Br25Ba/Fly) 3 x...

Session 26: Endurance 2 x 200 Fr RI:15 4 x 50 Fr kick @1:30 4 x 100 Fr (buoy & pads) RI:15 4 x 50 Br kick @ 1:30 8 x 50 Fr @ 1:15/1:00...

Session 25:Endurance 4 x 100 Mixed (50 fr swim, 50 IMO drills) 4 x 50 Fr kicks @ 1:30 4 x 50 Fr Build @ 1:10/1:15/1:30 4 x 50 Br kicks @...

Session 24: Endurance 300/400 (50 swim/25 drill/25kick) 8 x 50 Fr (pads) @ 1:20/1:10 200/300 IMO (25 drill/25 swim) 10 x 50 Fr (fins) @...

Session 23: Endurance 9/10 x 50 Fr RI:15 (easy) 9/10 x 50 Ba (25R25L) fins 9/10 x 50 Fr @ 1:20/1:15/1:00 9/10 x 50 Ba (25D/25Swim) RI:15...

Session 22: Endurance 4 x 100 Fr Odd-swim, Even-drill (choice) 8 x 50 Fr kick RI:15 100 Br (DPS) 4 x 100 Ba (fins) Odd-kick (quarter...

Session 21: Endurance 3 x 200 mixed RI:15 (75 Fr swim, 25 ba drill 2R2L2D) 3 x 100 Kicks (50Fr50Ba)fins RI:15 3 x 200 mixed RI:15 (50 Fr...

Session 20: Endurance 400/500 mixed. (50 Fr swim, 25 Ba kick, 25 ba drill) 3 x 100 Fr Pull (pads & buoy) RI:15 6 x 50 Fr kicks w/br pull...

Session 19: Endurance 500 combo (25 swim, 25 drill, 50 kick) choice 200 (fly drills) fins 6 x 50 Fr (buoy & pads) RI:15 200 (ba drills)...

Session 18: Endurance 10 x 100 Mixed Odd: 100 Fr Swim Even: 25 Ba scull kick/25 streamline Br kick in front. 10 x 75 Swim (fins) (25 Ba,...

Session 17: Endurance Building 4 x 150 mixed RI:15 (100 Fr, 50 ba kick - flag to flag) 4 x 150 drills (fins) RI:15 25 Fr (3 strokes hold...

Session 16: Conditioning 200 swim 200 drill 200 kick 200 pull (All choice) 2 x 100 Swim RI:15 2 x 100 drill RI:15 2 x 100 kick RI: 15 2 x...

Session 15: Conditioning 2 x 150 Odd #: swim choice Even #: IMO drills by 50 (no free) 3 x 250 Combo (fins) RI:15s (25 Fr kick>100 Ba...

Session 14: Conditioning 100 swim 100 drill 100 kick (Do twice) 300 Fr Pull (buoy only) 100 kick (IMO) 200 Fr (fins & pads) 50 kick...

Session 13: Conditioning 100 Swim (Choice) 100 Kick (IMO by 25) 100 Drill (IMO by 25) 8/10 x 50 Fr RI: 15 50% - Pads 50% - No Pads 4/5 x...

Session 12: General Conditioning 8 x 250 #1 - Fr Swim #2 - Fr Drill (25m > 8-6-4 kicks Lateral Switch) Fins #3 - Fr Pull (No Pads) #4 -...

Session 11: General Conditioning 200 swim (mix) 3 x 100 Drill Fins (1/3 arm recovery > 3 strokes) RI:15 4 x 150 Fr Pull (odd-pads,...

Session 10: General Conditioning 2 x 300 Fr-IM kick RI:15 (200Fr100IM) 2 x 200 Fr Drill (1/3 arm recovery) fins RI:15 100 Pull (25Ba25Br)...