WU-
1 x 600 free – 250 DPS/200 v-burst/150 build
8 x 75 kick fast – 1:20
3 x 200 free – NS – 2:40
5 x 100 – :10r – race
1 x 200 ez
Set 1-
3x{
10 x 50 – …

WU-
1 x 1200 free – variable bursts
8 x 75 – 1:15 – 25 fr/50 ba – perfect turns
5 x 100 – :10r – race
6 x 100 kick max – 2:00
6 x 100 pull – 5/3/5/3 …

WU-
9 x 100 IM – :10r
1 x 350 free – :05r – variable bursts with hard blow on turns
1 x 250 free – :05r – variable bursts with hard blow on turns
1 x 150 free …

WU/Set 1-
12 x 600 on 8:00
#1 – 2 x 300 on :05r – 300 perfect/300 pull
#2 – 3 x 200 on :05r – 200 perfect/200 pull with paddles/200 paddles and buoy
#3 – 6 x 100 …

WU-
4 x 25 uh2o – 1:00
4x{
2 x 100 w/snorkle – 25r/25l
2 x 50 cu – :45
1 x 250 – 50 ra/ 50 la/ 150 build – 3:40
Set 1-
4 x super 500 – 11:00
3,700 yards

WU-
1 x 1050 PS – 50 swim sharkfin style/25 kick (alt. fly/fr by 25)
Set 1-
3x{
5 x 50
1-4 – paddles – 25 RA/25 LA – opposite arm at sides – :50
5 – build – :45
2 x …

WU-
sleeves on
3x{
2 x 100 – paddle hold drill – 1:25
3 x 100 free – 1:25
Set 1-
2x{
1 x 400 paddle hold drill – :05r
3 x 50 descend on :45
4 x 100 pull hard – 1:30 – …

finally putting a nail into this bitch…
WU/Set 1-
fins on
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 …

A gem is not polished without rubbing, nor a man perfected without trials.
-Chinese Proverb
WU-
1 x 300 ez
Set 1-
fins on
3 x 100 – 1:10
2 x 100 – 1:15/1 x 200 – 2:30
1 x 100 – 1:15/2 …

thats right…we did it AGAIN…but now we are close…so close I can smell it. Lets see if the Friday group can come close to the effort of the Thursday group.
WU-
1 x 300 ez
Set 1-
fins …

The Mt Everest of sets…except no one has beat it yet.
WU-
1 x 300 ez
Set 1-
fins on
3 x 100 – 1:10
2 x 100 – 1:15/1 x 200 – 2:30
1 x 100 – 1:15/2 x 200 – …

Conquer, lest ye be conquered.
WU-
1 x 300 ez
Set 1-
fins on
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 …

Eventually we will get this right.
WU-
1 x 300 ez
Set 1-
fins on
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 …

Every time you are not practicing, someone else is.
-Boris Becker
WU-
1 x 300 ez
Set 1-
fins on
3 x 100 – 1:05
2 x 100 – 1:10/1 x 200 – 2:15
1 x 100 – 1:10/2 x 200 – 2:20
3 …

Stroke Group
WU-
1 x 300 ez
6x{
2 x 25 CU – midpool flip – :30
2 x 75 uh20 turns – midpool flip – 1:05
3 x 50 – br/ba/fly by 50 – :50/:45/:40 by 50
Set 1-
6x{
4 x 25 …

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