WU (all)-
Vertical kicking and quick HR work (600 yards)
Distance Group
Set 1-
4 x 500 – 6:30/6:25/6:20/6:15 – hard drop
1 x 200 DPS ez
5 x 400 – 5:30/5:20/5:10/5:00/4:50 – hard drop
1 x 150 DPS ez
3 x 300 …

“To get the best out of something, go to what is best in it”
WU-
4 x 300 free – 50 FT/50 RA/LA/50 Breathe 3/50 2 BK/50 6 BK/50 BP of 3/1/1/1 – :15r
Set 1-
4x{
4 x 200 …

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 …

WU-
1 x 750 Free – PS – 50 drill choice/25 swim
5 x 250 – 3:30 – descend
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 – …

Tick, tock, tick, tock…
WU:
1 x 750 – 50 perfect/25 breathing every 7
Massive Clock challenge
1 x 50 sprint
1 x 400 fly
Set 1:
2x
 1 x 100 perfect 1:35
 2 x 100 sprint 1:30
 1 x 75 perfect 1:10
 3 x 75 …

WU-
3 x 300 – 50 drill/100 NS – :10r – 100 drill/50 build – 5:00
1 x 400 – :15r – focus on recovery, hand speed and finish – build the 400
1 x 800 – :15r …

The 1st annual Running of the Bulls
WU-
3x{
1 x 150 free – 75 drill/50 w/8bk/25 build – 2:10
4 x 50 free kick – :50
1 x 150 free – 75 drill/50 w/8bk/25 build – 2:10
4 x 50 …

WU-
7 x 100 – free drill – :10r
8 x 100 – free pull – 1:25
#1/#2 – buoy – cu
#3/#4 – paddles and buoy – cu
#5/#6 – buoy – over rotate
#7/#8 – paddles and buoy – …

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:
20 x 25 on :30 w/ snorkel
  1-4 build, 5 – XL pull
1 x 500 FKOS w/ snorkel fast
20 x 25 on :35 w/ snorkel
  1-4 desc, 5 – FT
Set 1:
3 x 200 build on …

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

Cinco de Mayo!!!
WU:
1 x 500 w/ cinco dk’s off each wall
cinco x 100 5/20 drill 1:40
cinco x 50 desc on :45
Set 1:
2x
  cinco x 50 25 head/hip/head drill/25 FT on :55
  cinco x 150 50 …

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 …