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 …

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 200 – 2:35/1 x …

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 …

WU: 400 cruise
Set 1:
3x
  1 x 200 pull w/ paddles and buoy 2:40
  4 x 25 sprint w/ paddles :20
  10 wall pushups
  1 x 100 max 1:20
  1 x 400 pull w/ paddles and …

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 …

Knock the ‘t’ off the can’t.
- Samuel Johnson
WU/Set 1-
3 x Janet Evans on 1:25 base
10,500 Yards

WU:
4 x 300 on :10 rest
  #1 – w/ snorkel alt 50 swim/50 drill choice
  #2 – w/ snorkel alt 100 build free/100 fkos fast
  #3 – alt 25 fr/25 fly fast
  #4 – build …

Drylands – Planks and pushups
WU-
1200 PS – Every 3rd 25 is fly
Set 1-
5x{
4 x 100 kick – 1:45
3 x 50 fly – :40/:45/:40
2 x 75 sprint – :55
1 x 200 fly fast…
flip into
1 x 50 …

Drylands – meditation and focus time…
WU-
1 x 200 drill choice – :10r
12 x 1min. Vertical Dolphin kick – drop into 15 yard uh20 fast fly kick on stomach – pop up/ez 35 free – :05r
right …

Drylands – Pushups and planks – 15 min
WU- (all)
12 x 100 – :10r – ez/build/fast by 100
Set 1- (distance group)
8 x 400 IM – 2 continuous then 100 strokes on VASA
2 x 400 Free perfect
5,200 …