May 31

10 min warm up

12x50 pull
Odds @:50
Evens @:45

2x400@5:40, 5:30
2x50@:45
2x300@4:15, 4:05
2x50@:45
2x200@2:50, 2:40
2x50@:45
2x100@1:25, 1:20
2x50@:45

6x100 best effort @2:00

Cool down

May 25

May 10

April 12

March 21

10 min warm up

300 HR up
3x100 free descend 1-3
3x50 fly

400 HR up
4x100 free descend 1-3
4x50 back

500 HR up
5x100 free descend 1-3
5x50 breast

April 6

10 min easy

400 pull
300 drill
200 kick
100 non free

50s @ 1:10, 1:09, 1:08, 1:07, 1:06, 1:05, 1:04, 1:03, 1:02, ... til you can't make them

April 4

10 minute warm up

4x25 drill
3x50 descend
x3

3x100 IM
3x100 free descend
3x100 IM
3x200 descend
3x100 IM
3x300 free descend

Cool down