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-
6x{
4×25 fly – 1 stroke RA/1 stroke LA/1 stroke full/2 strokes RA/2 strokes LA/2 strokes full – :35
1×100 free @ 12 spl – 1:20
Set 1-
1 x 1200 – descend by 400 – odd walls 4dk’s/even …

WU-
32 x 100 on :05r
8 free/8 br/8 ba/8 fly
Set 1-
3 x 750 – :30r – 200 breast pull paddles only/50 free sprint paddles only
5,450 Yards

WU-
6x{
4 x 125 – :10r – 25 x-leg pull/25 BP of 3/1/1 / 75 Build
4 x 25 – sprint – :05r
Set 1-
5 x 400 – :30r – 75 fr/25 fly – build by 100
5,600 Yards

WU-
4 x 150 – :05r – uh20 turns
4 x 100/:05r/50 – :10r – 100 is uh20 turns/50 is sprint
Set 1-
4x{
3 x 100 kick – 1:40
1 x 300 – 50 breast DPO/25 fly 2d/1u – :10r
2 …

WU-
4x{
4 x 100
Round 1 – drill choice – :10r
Round 2 – descend – 1:20
Round 3 – IMO by 50 – 1:30
Round 4 – descend – 1:20
Set 1-
3x{
8 x 50 – 90% – :10r
4 x 75 …

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-
6x{
5 x 50 – odds are drill/evens are build on :05r
Round 1 – free
Round 2 – breast
Round 3 – fly
Round 4 – breast
Round 5 – free
Round 6 – breast
Set 1-
2 x 200 – 175 perfect …

WU/Set 1-
1 x 3000 PS – 1000 R-IM/2 x 500 R-IM/4 x 250 R-IM
Set 2-
3x{
8 x 100
Rd 1 – descend – 1:25
Rd 2 – descend 1-4, 5-8 – 1:20
Rd 3 – descend – 1:25
5,400 Yards

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:
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/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 …