WU:
6 x 150 snake swim w/ aussie turns & uh20 swim from lane 6 to 1 on :10 rest
Set 1:
8 x dirt track w/ fins
1 x reel ‘em in (1 swimmer at each end of …

WU:
3 x 300 (200 fr/100 IM) on :10 rest
3x
 3 x 100 desc by round on 1:35
Set 1:
2x
 4 x 150 free on 2:10
 2 x 100 kick fast :05 rest
 4 x 50 drill 1:00
 2 x 200 (100 …

WU:
24 x 25 on :30
  odds – BA w/ 6dk’s off wall
  evens – FR w/ 6dk’s off wall
1 x 600 pull neg split – 1st 300 w/ p+b, 2nd 300 w/ buoy only
12 x …

WU:
4x
 12 x 50 on :55
  #1 – RA
  #2 – LA
  #3 – full stroke
Rounds 1,3 – free
Rounds 2,4 – fly
Set 1:
2x
 12 x 100
Round 1 – 3 on 1:35, 3 on 1:30, 3 on 1:35, …

WU:
4 x
  1 x 350 (150 dr/150 k/50 build) :10 rest
  1 x 125 (50 k/75 build) :10 rest
  1 x 275 super-duper fly (4dk’s off wall, 3 full fly strokes then free to wall) …

WU:
1 x 400 cruise
Set 1:
5x
 1 x 50 :40/:45/:50/:40/1:00
5x
 2 x 50 :40/:45/:50/:40/1:00
5x
 3 x 50 :40/:45/:50/:40/1:00
5x
 4 x 50 :40/:45/:50/:40/1:00
5x
 3 x 50 :40/:45/:50/:40/1:00
5x
 2 x 50 :40/:45/:50/:40/1:00
5x
 1 x 50 :40/:45/:50/:40/1:00
Set 2:
3x
   2 x 75 ba/fr/ba :05 rest
   1 x …

WU:
2x
 1 x 600 (300 DPS/300 IM) :10 rest
 2 x 200 free fast 3:00
Set 1:
3x
 1 x 100 free 1:25
 4 x 25 fly :30
 2 x 100 free 1:25
 4 x 25 fly :30
 3 x 100 free 1:25
 4 x …

WU:
1 x 500 FKOS arms by side w/ snorkel
1 x 500 free w/ 6 beat kick and snorkel
Set 1:
12 x 50 free pace alt :45/:50
1 x 300 pull w/ buoy and paddles 4:30
10 x 50 …

WU:
6 x 100 on 1:25
5 x 100 on 1:20
4 x 100 on 1:15
3 x 100 on 1:20
2 x 100 on 1:15
1 x 100 on 1:10
Set 1:
5 x
  2 x 225 (75 fly/75br/75 free sprint) on …

WU:
8 x 400 on :10 rest
 #1,5 – 300 pull w/ paddles doing paddle-hold drill
        4 x 25 sprint on :05 rest
 #2,6 – 200 pull w/ buoy only
        4 x 50 sprint on :05 rest
 #3,7 – …

WU: 1600 PS (200 free perfect/200 IMO alt 50 drill/50 swim)
Set 1:
2 x
  5 x 150 desc w/ bursts 2:20
  3 x 50 drill 1:00
  1 x 300 (100 perfect/50 all out sprint)
Set 2:
10 x …

WU:
6 x 200 with sleeves on :10 rest
 50 FT/50 Fist/100 perfect
Sleeves off
10 x 50 on :50
  35 sprint/15 DPS
1 x 25 ez
Set 1:
6 x
 1 x 125 build 1:50/1:45
 3 x 25 2 BPL :30
 1 x 75 …

WU:
12 x 100 on :10 rest
 1-4 Sub drill
 5-8 10 dk off 1st wall/8 dks off 2nd wall/6 dks off 3rd wall/4 dks off 4th wall
 9-12 depth start drill w/ uh20 turns at deep end
Set 1:
3 …

WU:
12 x 100 on :10 rest
 #1 – 50 drill/50 build
 #2 – 50 build/50 DPS
 #3 – 50 DPS/50 sprint
 #4 – 100 drill
12 x 25 on :30
 desc in groups of 4
Set 1:
10 x 200 on 3:10
 odds – …

WU:
4x
 2 x 50 drill (#1 – FT/#2 25R/25L) on :55
 4 x 25 kick on :30
 1 x 250 build 3:40
Set 1:
2 x 400 on :15 rest
 #1 – Perfect
 #2 – Max
4 x 200 on :15 rest
 #1/3 – …

WU:
2x
 8 x 25 on :45
 odds – IMO
 evens – uh20
Set 1:
10 x
 1 x 200
 1 x 100
Rounds 1/6 – 3:05/1:20
Rounds 2/7 – 3:00/1:25
Rounds 3/8 – 2:55/1:30
Rounds 4/9 – 2:50/1:35
Rounds 5/10- 2:45/1:40
Set 2:
10 x 150
1-3 100 drill/50 sprint …