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 …

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-
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:
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-
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 – …

And so we end another session…not with a whimper but with a BANG.
WU-
7x{
4 x 100 – :10r
#1 – head up drill – focus on extension and high elbow pull
#2 – snorkel on – head up …

Another kickass session in the pocket…
Distance Group
WU-
2x{ (Cont)
1 x 100 Breast
1 x 100 – 75 Breast/25 Fly
1 x 100 – 50 Breast/25 Fly/25 Back
1 x 100 – 25 Breast/25 Fly/25 Back/25 Free
1 x 800 – …

WU-(All)
16 x 100 – 1:40 – 2 drill/1 DPS/5 NS/2 drill/1 DPS/5 descend
Distance Group
Set 1-
200/400/600/400/200 – :15r – focus on pullthrough speed – highest speed to lowest turnover rate
100/200/300/200/100 – :15r – focus on pullthrough …

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- (all)
1 x 1400 – focused recovery – stop high elbow at peak for 5 kicks and then flat palm drive forward
1 x 600 – fins on – 6 big dk’s off each wall – …