WU/Set 1-
12x{
3 x 100 – odd rounds are 50 x-leg pull/50 build – even rounds are 75 free perfect/25 drill choice – 1:25
2 x 25 – IMO by round – :35
Set 2-
3x{
2 x 100 kick …

WU-
1 x 300 build
Set 1-
3 x 100 – 1:10
2 x 100 – 1:15/1 x 200 – 2:30
1 x 100 – 1:15/2 x 200 – 2:30
3 x 200 – 2:35
2 x 200 – 2:35/1 x 300 …

WU-
1 x 800 – BP of 1/1/3/1/1/4
Set 1- (Distance)
2x{
5 x 500 – :15r
#1 – 200 w/paddles perfect/100 build/200 IM
#2 – 10 x 50 – :05r – desc 1-3, 4-6, 7-10
#3 – 5 x 100 – …

WU/Set 1-
12 x 75 – :10r – 40 swim/10 yd no breathing into flip/15 swim/10 yard no breathing
6 x 150 – :10r – 40 swim/10 yd no breathing into flip for each 50
3 x 300 …

WU-
1200 PS –
50 stroke drill (no free)/25 free breathing every 3/50 free drill/75 free build
Set 1-
4x{
8 x 50 free – :10r – 12.5 uh20 fly kick to midpool fast – 10 sec. scull in place …

Clubber, what’s your prediction for the fight?
Prediction?…pain.
WU/Set 1-
6x{
15 x 100
Rd 1 – alt. 1:15/1:30 – perfect
Rd 2 – paddles on – alt. 1:12/1:20 – perfect
Rd 3 – IM – 1:30
Rd 4 – paddles and buoy …

WU-
3 x 500
#1 – snorkel on – 50 fly kick on stomach arms at side/50 alternating 4 fly kicks/6 free kicks on stomach both with arms out front
#2 – no snorkel – 50 cross legged …

Burden Bags on for whole workout
WU-
3x{
1 x 100 on 1:25
50 sprint on :45
1 x 100 on 1:25
50 sprint on :45
Set 1-
4x{
3 x 100 with paddles – :10r – descend
1 x 600 – NS – :10r
2 …

So I finally went and did it. After years of stalling and promising, I finally got around to filming all of our most used drills (84 of them) and putting them up with commentary! …

shot entirely in one breath…

WU-
3x{
1 x 200 fly kick with fins
8 x 25 fly kick sprint with fins – :25
Round 1 – on back
Round 2 – on right side
Round 3 – on left side
Set 1-
2 x 600 fly kick …

Distance
WU-
1 x 750 – 50 drill/25 swim
3 x 250 – descend – 3:30
Set 1-
9 x 500
“/” = :10r
#1 – 7:20 – 100/25/100/25/100/25/100/25 – 100’s @ 90%/25’s are max
#2 – 7:20 – 125/125/125/125 – all max
#3 …

Distance Group #1
WU-
1 x 1200 – snorkel – 25R/25L – 50 Opp. arm out front/50 Opp. arm at side – 100 free/100fly
Set 1-
2x{
8 x 100 kick – :10r – w/fins
6 kicks off odd walls with …

WU-
1 x 1200 – 75 head down drill/75 perfect
Set 1-
Test Set
1 x 850 for time – 2:00r
1 x 450 for time – 2:00r
1 x 250 for time – 2:00r
Set 2-
6x{
5 x 100 strip down – …